Open Gym – Tue, Apr 11


Open Gym – Tue, Apr 11


Memorial Day is right around the corner. Memorial Day Murph shirts are availablefor pre-order. T-shirt, racerback tanks and crop top available. Sign up is on whiteboard at the gym.

PFC CrossFit – Open Gym

Push Press (15 minutes to build to heavy double for the day)

WOD 11 Apr 23 (Time)

5 Rounds for time

15 push press (95/65)

10 strict pull-ups
*10 min time cap

WOD Guidance

A little push/pull couplet for today. Push press weight should be light that allows for unbroken sets in first couple rounds at least. If unable to perform strict pull-ups scale to lower reps per round or use a band or lastly ring rows. No kipping will be allowed. Goal time is 6-10 minutes.

Extra Work

400m Farmers carry (Choose load)