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

CrossFit -

"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman
"Forging Elite Fitness"
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WOD, 30 Apr

There will only be one class today (Saturday), 9:00am. After the 9am class we will be heading down to Slaughterfest in Salem to cheer on Tiah & Kenny and Laree & Sean.

WARM-UP
3 Rnds NFT of:
200 meter Run
15 PVC Power Snatch
15 PVC Good Mornings
15 Sit-Ups
15 PVC Windmills

OLYMPIC WORK
Squat Clean & Split Jerk
5set x 2rep @80%

WOD
160403Q
4 Partner WOD
12 Min AMRAP of:
*12 Rope Climbs, then w/remaining time:
5 Pull-Ups
10 Push-Ups
15 Squats
Row For Calories

OLY WK7 DAY6
WORKOUT
Snatch – 65%x2, 70%x2, 75%x1, 80%x1, 85%x1x4
Clean & Jerk (1+1) – 60%, 65%, 70%, 75%, 80%, 85%x1 x 4
Back Squat – 70%x2, 75%x2, 80% x 2 x 2

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