PFC CrossFit – CrossFit

230829 (AMRAP – Reps)

– RX –

AMRAP 12:

9 pull-ups

3 front squats (95/135 lb)

9 pull-ups

6 front squats

9 pull-ups

9 front squats

– Continue the pattern of adding 3-reps to the front squats until time expires.

– INTERMEDIATE –

AMRAP 12:

6 pull-ups

3 front squats (75/115 lb)

6 pull-ups

6 front squats

6 pull-ups

9 front squats

– Continue the pattern of adding 3-reps to the front squats until time expires.

– BEGINNER –

AMRAP 12:

6 jumping pull-ups

3 front squats (55/75 lb)

6 jumping pull-ups

6 front squats

6 jumping pull-ups

9 front squats

– Continue the pattern of adding 3-reps to the front squats until time expires.

General Warm-up (No Measure)

AMRAP 3:

10 mountain climbers

10 air squats

10 scap pull-ups

Front Squat (Skill Work

Pre-workout
6-5-4-3-2:
Front squats)

Record the heaviest load lifted for 2 reps.

Note all other loads lifted in the comments.

Stretching (No Measure)

Accumulate:

:30 lat roll/side

1:00 cobra stretch

AT-HOME (AMRAP – Reps)

AMRAP 12:

9 DB renegade rows

3 DB front squats (35/50 lb)

9 DB renegade rows

6 DB front squats

9 DB renegade rows

9 DB front squats

– Continue the pattern of adding 3-reps to the DB front squats until time expires.