PFC CrossFit – Open Gym

Clean and Jerk (- RX –
Every 2:00 for 30:00:
2 clean and jerks
– Add load every 10:00.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d)

Record the 4 different loads lifted across the 30:00.

General Warm-up (No Measure)

4 sets:

:20 air squats

:10 up-downs

:30 rest

4 sets:

:20 bottom of squat hold

:10 burpees

Stretching (No Measure)

2 sets:

:30 saddle stretch

:30 down-dog stretch

AT-HOME (Weight)

EMOM 30:

Min. 1 | 3-7 DB clean and jerks (35/50 lb)

Min. 2 | 15 jumping air squats
Record the number of reps completed for each round in the comments.