16536 SE 362nd Dr.
Sandy, OR 97055
410-978-8505
paleofitbox@crossfitpfb.com

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"Forging Elite Fitness"
"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman

Challenge Yourself-

Push your limits everyday!
Unleash your inner athlete!

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Fund_Course

WOD, 29 Aug

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
Baby Elephants
10 Shinbox Switch
10 Iron Cross
10 Scorpions
200 meter Run

STRENGTH WORK
Back Squat
5set x 2rep @85%

WOD
“Amanda”
9-7-5 Rep Rnds for time of:
Muscle Up
Squat Snatch, #135/95
*If you don’t have RX or assisted MU, then: do 3 Pull-Up/3 Ring or Box Dips for each MU

OLY WK10 DAY1
WORKOUT
Snatch – 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1, HS
Clean & Jerk – 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1, HS
Back Squat – 87%x2x4

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