PFC CrossFit – CrossFit

230623 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20:

3-6-9-12-15… etc.

Handstand push-ups

Clean and jerks (95/135 lb)

Calorie row

– INTERMEDIATE –

AMRAP 20:

2-4-6-8-10… etc.

Handstand push-ups

3-6-9-12-15… etc.

Clean and jerks (75/115 lb)

Calorie row

– BEGINNER –

AMRAP 20:

3-6-9-12-15… etc.

Pike push-ups

Clean and jerks (65/95 lb)

Calorie row

General Warm-up (No Measure)

1 set:

:30 row (easy pace)

10 push-ups

1 set:

:30 row (moderate pace)

5-10 piked push-ups

1 set:

:30 row (moderate pace)

5 kick-up + negatives

1 set:

:30 row (fast pace)

5-10 handstand push-ups

:30 row (fast pace)

Hang Clean and Jerk (5 Rounds for weight)

Pre-workout:
EMOM 5:
3 hang clean and jerks
– Build to heavier than workout weight.

Stretching (No Measure)

1 set:

:45 scorpion stretch/side

:45 lacrosse ball upper back/side

:45 table top stretch