Announcements

There will only be one class at 9 AM on the 4th of July.

PFC CrossFit – CrossFit

230701 (Time)

– RX –

8 rounds for time with a partner:

30 burpees

20 Russian KB swings (53/70 lb)

10 chest-to-bar pull-ups

– Split the work as needed.

– INTERMEDIATE –

8 rounds for time with a partner:

20 burpees

20 Russian KB swings (35/53 lb)

10 pull-ups

– Partners split work evenly.

– BEGINNER –

8 rounds for time with a partner:

16 burpees

10 Russian KB swings (26/35 lb)

6 jumping pull-ups

– Partners split work evenly.

General Warm-up (No Measure)

AMRAP 4:

20 jumping jacks

10 KB deadlifts

10 scap pull-ups

5 burpees

Stretching (No Measure)

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts