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

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

Challenge Yourself-

Push your limits everyday!
"Forging Elite Fitness"
Unleash your inner athlete!

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Fund_Course

WOD, 17 Jul

WARM-UP
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 SUPERMANS
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

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

WOD REHEARSAL
1 Round
3 Box Jumps
3 C2B Pull-Ups
3 KB Swings
3 Front Squats
3 T2B
3 Push Press
3 Deadlifts
3 Wall Balls
3 BOTB
3 Double-Unders

WOD
“Dirty 30”
For Time:
30 Box Jumps, 24″/20″
30 C2B Pull-Ups
30 KB Swings, #53/35
30 Front Squats, #115/80
30 T2B
30 Push Press, #115/80
30 Deadlifts, #115/80
30 Wall Balls, #20/14
30 BOTB
30 Double Unders
(30 Min Time Cap)

OLY WK10 DAY2
WORKOUT
Tall Snatch – 4 x 3
Mid-Hang Snatch – 65% x 2 x 5
Power Clean + Power Jerk – 70% x 1 x 5

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