Announcements

Saturday, May 13th at 11:30 White Wong PT will be hosting a wrist and shoulder workshop. If you struggle with wrist and shoulder issues in front rack and overhead position this workshop is for you.

Ascent Protein recovery water is on sale to wholesale price until all product is gone. Discount already applied when purchased via kiosk at gym.

PFC CrossFit – CrossFit

WOD (10 Rounds for weight)

Every 3 minutes for 10 cycles

1 Squat clean + 2 front squats

WOD Guidance

Start with a moderate weight youknowyou could hit easily. Try togo up each set if technique allows but you do not need to go up every set.If newer athlete and you struggle with squat clean you may perform one power clean and 3 front squats.

Extra Work

100 v-ups or ab-mat sit-ups