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

Challenge Yourself-

Push your limits everyday!
Unleash your inner athlete!

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Fund_Course

WOD, 14 Dec

WARM-UP
200 meter Run
12 Squats
12 Glute Raises
200 meter Run
Russian Kicks
Toe Touches
200 meter Run
Walking Lunges
Bear Crawls
12 SUPERMANS
12 Iron Cross
12 SCORPIONS
Spiderman Lunges

STRENGTH/OLYMPIC WORK
Front Squat 3RM
3-3-3-3…
(Use as many sets of 3 as needed)
OR
High Hang Snatch
2set x 2rep @70%
4set x 2rep @80%

WOD
171203J
15 Min AMRAP of:
75 Double-Unders
15 Wall Ball, #20/14
12 Alternating KB Snatch

OLY WK4 DAY4
WORKOUT
Snatch High-Pull + Snatch from Power Position – 70% x 1+1, 75% x 1+1, 80% x 1+1 x 4
Drop Snatch (% of snatch) – 55%x2x5
SLDL (% of BS) – 60%x5x3

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