PFC CrossFit – Open Gym

230617 (Time)

– RX –

2 rounds for time:

10 hand-release push-ups

20 alternating hang DB power cleans (35/50 lb)

10 hand-release push-ups

800/1,000-m row

– Use a single DB.

– INTERMEDIATE –

2 rounds for time:

10 hand-release push-ups

20 alternating hang DB power cleans (20/35 lb)

10 hand-release push-ups

800/1,000-m row

– Use a single DB.

– BEGINNER –

2 rounds for time:

7 hand-release push-ups from the knees

14 alternating hang DB power cleans (10/15 lb)

7 hand-release push-ups from the knees

400/500-m row

– Use a single DB.

Skill Work (Checkmark)

Post-workout:

3 sets:

:30 hollow rocks

10 strict toes-to-bars

General Warm-up (No Measure)

On a 7:00 clock:

20 jumping jacks

10 plank up-downs

20 mountain climbers

5 hand-release push-ups

10 single-DB RDLs

Stretching (No Measure)

1 set:

1:00 double-forearm stretch

1:00 seated hamstring stretch