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

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

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Push your limits everyday!
Unleash your inner athlete!

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Fund_Course

WOD, 21 Aug

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 Iron Cross
12 Scorpions
Baby Elephants
12 PVC Pass Throughs
12 PVC Good Mornings
12 PVC OHS
12 PVC Windmills
12 Toe Reaches

STRENGTH WORK
Front Squat
1set x 3rep @90%
3set x 3rep @80%

INTRO SKILL WORK
PVC Snatch Progression
Med Ball Clean
Barbell Clean

WOD
170730O
4 Rnds for time of:
400 meter Run
25 Wall Ball, #20/14
25 KB Swing, #53/35
(15 min time cap)

OLY WK3 DAY1
WORKOUT
Clean + Front Squat + Jerk (% of RM) – RM 1+1+1, 90% x 1+1+1 x 2
Clean Pull on Riser – 95%x3, 100%x3, 105%x3x3
Front Squat (% of RM) – 3RM, 90%x3, 90% x Max reps

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