16536 SE 362nd Dr.
Sandy, OR 97055
(503) 436-7872
paleofitbox@crossfitpfb.com

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

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WOD, Jan 22

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 Iron Cross
12 SCORPIONS
Baby Elephants
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Throughs
200 meter Run

MOBILITY WORK
Childs Pose – 1 Min
Front Rack Stretch – 1 Min

OLYMPIC/STRENGTH WORK
Squat Clean 1RM
3-3-2-2-1-1-1
(Find New 1RM)
OR
Front Squat
10set x 3rep @55%

WOD
190119B
13 Min AMRAP of:
55 Wall Balls
55 T2B
*55 Cal Row OR 44 Cal Bike
55 HSPU
*Race to the Rower/Bike

OLY WK2 DAY2
WORKOUT
Hang Power Clean + Clean (mid-thigh) – 65%x1+2, 70%x1+2, 75%x1+2, 65%x1+2, 70%x1+2, 75%x1+2
Halting Clean Deadlift (mid-thigh) + Hang Clean High-Pull (knee) – 70%x3+1, 80%x3+1×3
Front Squat – 50%x2x4, 55%x2x4

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