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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Push your limits everyday!
Unleash your inner athlete!

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Fund_Course

WOD, 24 Jan

WARM-UP
400 meter Run, then:
2 Rnds of:
Walking Lunges
Toe Touches
Russian Kicks
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Pass Throughs
10 PVC Windmills
10 Shinbox Switch

STRENGTH WORK
Back Squat
5set x 2rep @85%

WOD
170108H
For Time:
50 Double-Unders
400 meter Run
30 HSPU
20 T2B
10 GTOH, #185/125
(12 Min Time Cap)

21 DAY GET TOUGH #2
SKILL WORK
SQUAT REVIEW
PRESS
PUSH-PRESS
WALL BALLS

WOD
170108I
3 RNDS FOR MAX REPS IN 60 SEC EA OF:
WALL BALLS
LUNGES
SIT-UPS
JUMP ROPE SINGLES
60 SEC REST

OLY WK10 DAY2
WORKOUT
Snatch – Heavy Single/ New Max
Clean & jerk – Heavy Single/ New Max
Back squat – Heavy Single

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