PFC CrossFit – Open Gym

Masters Online Semifinall Test 22.1 (Time)

– RX –

For time:

500-m row

30 bench presses (105/155 lb)

1,000-m row

20 bench presses

2,000-m row

10 bench presses

– 25:00 time cap.

– INTERMEDIATE –

For time:

500-m row

30 bench presses (75/115 lb)

1,000-m row

20 bench presses

2,000-m row

10 bench presses

– 25:00 time cap.

– BEGINNER –

For time:

400-m row

30 bench presses (45/65 lb)

800-m row

20 bench presses

1,600-m row

10 bench presses

– 25:00 time cap.

General Warm-up (No Measure)

2 sets:

10-15 push-ups (scale to knee push-ups)

20 band pull aparts

1:00 row

Skill Work (Checkmark)

Post-workout:

3 sets:

15 V-ups

:15 hollow hold

20 alternating plank shoulder taps

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

AT-HOME (Time)

For time:

500-m run

30 DB shoulder presses (35/50 lb)

1,000-m run

20 DB shoulder presses

2,000-m run

10 DB shoulder presses

– 30:00 time cap.

– Use two DBs.