PFC CrossFit – CrossFit

230801 (Time)

– RX –

For time:

50-40-30-20-10

Calorie row

– Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row.

– INTERMEDIATE –

For time:

50-40-30-20-10

Calorie row

– Perform 15 wall-ball shots (10/14 lb)(9/10 ft) after each row.

– BEGINNER –

For time:

30-25-20-15-10

Calorie row

– Perform 10 wall-ball shots (6/10 lb)(9/10 ft) after each row.

General Warm-up (No Measure)

AMRAP 6:

Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.

Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.

Penalties:

Round 1: air squats

Round 2: push-ups

Round 3: sit-ups

Round 4: burpees

Skill Work (Weight)

Post-workout:

Accumulate:

10 Turkish get-ups/arm

– Use a single DB or KB.
Record heaviest weight used.

Stretching (No Measure)

Accumulate:

1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold

At Home Option (Time)

For time:

600-m run

15 single-DB thrusters (15/25 lb)

500-m run

15 single-DB thrusters (15/25 lb)

400-m run

15 single-DB thrusters (15/25 lb)

300-m run

15 single-DB thrusters (15/25 lb)

200-m run

15 single-DB thrusters (15/25 lb)

100-m run

15 single-DB thrusters (15/25 lb)

– Perform each run as a series of 100-m shuttles (50 meters out + 50 meters back).