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PFC CrossFit – CrossFit

WOD (Time)

10 RFT

30 Double unders

7 Deadlift 155/105

5 box Jumps 30″/24″

3 hang Squat Cleans 155/105

*Via Speal Programming

WOD Guidance

If unable to perform double unders perform single unders or reduce to no more :45. Deadlift should be light and unbroken for most if not all rounds. Box jump is higher so make you have your legs before jumping, especially in later rounds. Hang squat clean weight should be moderate in weight. Pace yourself on this workout. Don’t be fooled by going out too hot only to crash and burn assuming you are working harder.

Extra Work

For Quality

50 back extensions

and/or

50 weighted good mornings