Announcements

Every Monday you will see the extra work for the week. It will be labeled as Strength, Stamina, or skill. If you want to do extra work you can reference back to Monday and choose one you’d like to do. This is totally optional and intended for those who might want a little more on some days. I will get it displayed on the whiteboard at the gym and updated weekly but use the app for now. Thanks!

PFC CrossFit – Open Gym

230603 (Time)

– RX –

For time with a partner:

1,000m run

– Split the runs. One person works at a time.

Right into…

50 Curtis-P Complex (55/75 lb)*

* Both partners perform 4 burpees at the TOP of each minute.

Finish with…

800/1,000m row

– Split the row. One person works at a time.

– One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.

– INTERMEDIATE –

For time with a partner:

800m run

Right into…

50 Curtis-P Complex (45/55 lb)*

* Perform 3 burpees at the TOP of each minute.

Finish with…

600/800m row

– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.

– BEGINNER –

For time with a partner:

800m run

Right into…

30 Curtis-P Complex (35/45 lb)*

* Perform 2 burpees at the TOP of each minute.

Finish with…

600/800m row

– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.

General Warm-up (No Measure)

Partner row-ling warm-up

• Teams of two: Athletes alternate work and rest.

• Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.

AMRAP 7:

Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, partner two must perform that many reps of a penalty movement.

Partner B: As soon as they finish performing the penalty reps, Partner B gets on the rower to row 100-m. Partner A will then perform the penalty reps.

Penalties:

Round 1: Air squats

Round 2: Push-ups

Round 3: Sit-ups

Round 4: Burpees

Stretchig (Checkmark)

1 set:

:30 pigeon stretch/side

1:00 straddle stretch