PFC CrossFit – Open Gym
Clean and Jerk (- RX –
7 sets for load:
2 clean and jerks
– Lift once every 3:00.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
7 sets for load:
3 clean and jerks)
General Warm-up (No Measure)
4 sets:
:20 air squats
:10 straight arm burpees
:30 rest
4 sets:
:20 bottom of squat hold
:10 burpees
Stretching (No Measure)
1 set:
1:00 couch stretch/leg
1:00 active bar hang