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, 23 Jun

WARM-UP
200 Meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 Iron Cross
12 SCORPIONS
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
Chest Stretch – :30 Seconds Each Side
Overhead Stretch on Wall – 1 Minute

WOD REHEARSAL
1 Round
Each partner, at opening weight. When partner one finishes the row, next partner can start.

3 Calorie Row
3 Bar Facing Burpees
3 Pwr Snatches

WOD
180603P
3 Partner WOD
25 Min AMRAP of:
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Pwr Snatches, #75/55
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Pwr Snatches, #95/65
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Pwr Snatches, #115/80
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Pwr Snatches , #135/95
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Pwr Snatches, #155/105
(For mixed teams, complete 60-50-40-35-25 calories.)

OLY WK6 DAY6
WORKOUT
Jerk – 70% x 3 x 5
Push Press – 75% x 5 x 2, 80% x 4 x 2
Snatch High-Pull – 70% x 5 x 2, 75% x 5 x 2

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