Announcements
There will only be one class at 9 AM on the 4th of July.
PFC CrossFit – Open Gym
230701 (Time)
– RX –
8 rounds for time with a partner:
30 burpees
20 Russian KB swings (53/70 lb)
10 chest-to-bar pull-ups
– Split the work as needed.
– INTERMEDIATE –
8 rounds for time with a partner:
20 burpees
20 Russian KB swings (35/53 lb)
10 pull-ups
– Partners split work evenly.
– BEGINNER –
8 rounds for time with a partner:
16 burpees
10 Russian KB swings (26/35 lb)
6 jumping pull-ups
– Partners split work evenly.
General Warm-up (No Measure)
AMRAP 4:
20 jumping jacks
10 KB deadlifts
10 scap pull-ups
5 burpees
Stretching (No Measure)
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts