CrossFit – Sat, Apr 8
Announcements
Memorial Day is right around the corner. Memorial Day Murph shirts are availablefor pre-order. T-shirt, racerback tanks and crop top available. Sign up is on whiteboard at the gym.
PFC CrossFit – CrossFit
Warm-up
Partner A: 3min row
Partner B: AMRAP of:
5 air squats
10 PVC pass throughs
20 mountain climbers
*switch after 3 minutes
10 elbow instep w/reach
10 bird dogs
10 scorpions
:30 seal pose
w/barbell
5 good mornings
10 elbow rotations
5 hang muscle cleans
5 strict press
5 front squat
5 thrusters
3 high power snatch
3 above knee power snatch
3 mid shin power snatch
Rowing barbell (Distance)
In teams of 2 “I go you go”
20 min Max Distance row
at minute 0 & 10 perform
30 thrusters (115/85)
at minute 5 & 15 perform
30 power snatches (115/85)
WOD Guidance
Yes, you can pick your partner today but I highly encourage you to choose a partner you don’t regularly partner with. Recommended weight on this workout is 115/85 but choose load that allows you finish the 30 reps between the two of you in under 2:30. You can break them up however you want and do not need to be equal reps. For row no more than 1 minute before switch. If uneven number solo version will be max distance row and 15 thrusters and snatches. Score will be total meters rowed.