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PFC CrossFit – CrossFit

WOD (AMRAP – Rounds and Reps)

25 min AMRAP

7 Handstand push-ups

14 Pull-ups

21 Burpees

WOD Guidance

Gymnastics stamina today. Try to find a steady pace on all movements and don’t come out hot on first round and crash and burn. Newer athletes reduce volume to 5-10-15. If unable to perform HSPU perform off of box or hand release push-ups. Goal is 4+ rounds.

Extra Work

3 sets

10-15 Dumbbell Bench presses

10-15 bent over dumbbell rows (per side)