PFC CrossFit – CrossFit

Clean and Jerk (- RX –
7 sets for load:
2 clean and jerks
– Lift once every 3:00.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
7 sets for load:
3 clean and jerks)

General Warm-up (No Measure)

4 sets:

:20 air squats

:10 straight arm burpees

:30 rest

4 sets:

:20 bottom of squat hold

:10 burpees

Stretching (No Measure)

1 set:

1:00 couch stretch/leg

1:00 active bar hang