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

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Fund_Course

WOD, 27 Mar

WARM-UP
400 meter Run, then:
2 Rnds of:
10 PVC Pass Arounds
10 PVC OHS
10 PVC Good Mornings
10 PVC Pass Throughs
10 PVC Windmills
10 PVC Low Hang Pwr Snatch
Then:
Baby Elephants

OLYMPIC WORK
3-Position Snatch
(Floor, Low Hang, Mid Hang)
5set x 1rep @75%

CROSSFIT INTRO:
Squat
Front Squat
OHS
KB Swing

WOD
Helen
Three rounds for time:
Run 400 meters
21 KB Swings, #53/35
12 Pull-ups

OLY WK4 DAY1
WORKOUT
3-Position Snatch – 70%x1, 75%x1, 78%x1x3
Snatch Pull – 96%x5x5
Snatch Push Press – 78%x5x5
Good Morning – 29%x8x3 (% of Back Squat)

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