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

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Unleash your inner athlete!

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Fund_Course

WOD, 21 Oct

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 HR Push-ups
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 Toe Reaches
12 PVC Pass Arounds
12 PVC OHS
12 PVC Good Mornings
30 Floor Reaches

OLYMPIC WORK
Clean & Jerk
2set x 1rep @75%
5set x 1rep @85%

INTRO SKILL WORK
Warm-Up w/PVC Snatch Progression
Snatch
5set x 3rep
Clean & Jerk
5set x 3rep

WOD
171016D
Partner WOD
For Time:
80 Alternating KB Swings, #53/35
4 Alternating 400 meter Runs
80 Alternating KB Swings
(18 Min Time Cap)

OLY WK4 DAY6
WORKOUT
Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 80%x1
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 80% x 1+1
Quarter Squat Jump (% of Back Squat) – 50%x3x3

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