PFC CrossFit – CrossFit

230708 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20 with a partner:

8 DB step-ups (35/50 lb)(20 in)

8 DB squat cleans

– One partner completes a round, while the other rests; switch.

– Use two DBs for both movements.

– INTERMEDIATE –

AMRAP 20 with a partner:

8 DB step-ups (20/35 lb)(20 in)

8 DB squat cleans

– One partner completes a round, while the other rests; switch.

– Use two DBs for both movements.

– BEGINNER –

AMRAP 20 with a partner:

8 DB step-ups (15/20 lb)(12 in)

8 DB power cleans

– One partner completes a round, while the other rests; switch.

– Use two DBs for both movements.

Skill Work (AMRAP – Reps)

AMRAP 6:

Wall walks (:05 hold at the top of the walk)

– Complete for reps and quality.

– Take as many steps toward the wall as possible based on your capacity.

– If you are new or inexperienced with the wall walk, treat this as an EMOM.

Stretching (No Measure)

2 sets:

:30 pigeon stretch/leg

:30 cat-cow

:30 standing pike stretch

At-home Option (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

8 DB step-ups (knee height)

8 DB squat cleans

– One partner completes a round, while the other rests; switch.

– Use two DBs for both movements.