PFC CrossFit – Open Gym
230829 (AMRAP – Reps)
– RX –
AMRAP 12:
9 pull-ups
3 front squats (95/135 lb)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
– INTERMEDIATE –
AMRAP 12:
6 pull-ups
3 front squats (75/115 lb)
6 pull-ups
6 front squats
6 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
– BEGINNER –
AMRAP 12:
6 jumping pull-ups
3 front squats (55/75 lb)
6 jumping pull-ups
6 front squats
6 jumping pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
General Warm-up (No Measure)
AMRAP 3:
10 mountain climbers
10 air squats
10 scap pull-ups
Front Squat (Skill Work
Pre-workout
6-5-4-3-2:
Front squats)
Record the heaviest load lifted for 2 reps.
Note all other loads lifted in the comments.
Stretching (No Measure)
Accumulate:
:30 lat roll/side
1:00 cobra stretch
AT-HOME (AMRAP – Reps)
AMRAP 12:
9 DB renegade rows
3 DB front squats (35/50 lb)
9 DB renegade rows
6 DB front squats
9 DB renegade rows
9 DB front squats
– Continue the pattern of adding 3-reps to the DB front squats until time expires.