PFC CrossFit – CrossFit

230819 (Time)

– RX –

5 rounds for time:

21-calorie Echo bike

9 deadlifts (95/135 lb)

6 push jerks

3 squat snatches

– INTERMEDIATE –

5 rounds for time:

15-calorie Echo bike

9 deadlifts (75/115 lb)

6 push jerks

3 squat snatches

– BEGINNER –

5 rounds for time:

12-calorie Echo bike

9 deadlifts (55/75 lb)

6 push jerks

3 power snatches

General Warm-up (No Measure)

2 sets:

P1: 1:00 air bike.

P2: 5 air squats + 3 burpees

– Partner 1 bikes while partner 2 squats and burpees.

– Once the biker completes 1:00, switch.

Stretching (No Measure)

2 sets:

:45 childs pose stretch

:45 seated straddle stretch

– AT-HOME – (Time)

5 rounds for time:

16 burpees

12 DB deadlifts (35/50 lb)

8 DB push jerks

4 single-arm DB squat snatches

– Use two DBs for the deadlifts and push jerks.

– Use one DB for the squat snatches.