Announcements

There will only be one class at 9 AM on the 4th of July.

PFC CrossFit – Open Gym

230628 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

10 DB snatches (35/50 lb)

10 burpee box jump-overs (20/24 in)

– INTERMEDIATE –

AMRAP 12:

10 DB snatches (25/35 lb)

8 burpee box jump-overs (20/24 in)

– BEGINNER –

AMRAP 12:

10 DB snatches (15/25 lb)

6 burpee box step-overs (12 in)

General Warm-up (No Measure)

1 set:

200-m jog

1 set:

:30 box step-ups

10 DB RDLs

10 DB goblet squats

5 single-arm DB shoulder presses/arm

1 set:

:30 box step-overs

10 DB bent-over rows

5 single-arm DB thrusters/arm

5 DB windmills/arm

1 set:

:30 box jumps

5 DB complexes/arm

– 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill.

Skill Work (Weight)

Post-workout:

1 set:

400-m single-arm DB overhead carry

– Use workout DB.

– Switch hands as needed.

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm