PFC CrossFit – Open Gym

2016 Regionals Event 7 (Time)

– RX –

For time:

21 thrusters (65/95 lb)

3 rope climbs

15 thrusters

2 rope climbs

9 thrusters

1 rope climb

– INTERMEDIATE –

For time:

21 thrusters (55/75 lb)

1 rope climb

15 thrusters

1 rope climb

9 thrusters

1 rope climb

– BEGINNER –

For time:

21 thrusters (35/45 lb)

3 rope pull-to-stands

15 thrusters

2 rope pull-to-stands

9 thrusters

1 rope pull-to-stand

General Warm-up (No Measure)

AMRAP 3:

10 mountain climbers

10 air squats

5 push-ups to down dog

Skill Work (Checkmark)

Post-workout:

Accumulate:

2:00 L-sit hold

– Scale to complete in sets of :15 or more.

Stretching (No Measure)

2 sets:

:30 cossack squat stretch/leg

:30 double-forearm stretch

– AT-HOME – (Time)

For time:

30 DB thrusters (35/50 lb)

15 DB power cleans (35/50 lb)

20 thrusters

12 DB power cleans

10 thrusters

9 DB power cleans

– Use one DB for the thrusters.

– Use two DBs for the power cleans.