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

Family & Community!
"Forging Elite Fitness"
"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman

Challenge Yourself-

Push your limits everyday!
Unleash your inner athlete!

What is CrossFit?

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Fund_Course

WOD, 19 Jan

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Glute Raises
12 Shinbox Switch
12 PVC Pass Arounds
12 PVC OHS
12 PVC Good Mornings
12 PVC Windmills
12 SUPERMANS
Baby Elephants

OLYMPIC WORK
High Hang Snatch
1set x 2rep @70%
5set x 2rep @75%

SKILL WORK
Fundamentals & 6 Week Challenge:
Warm-Up w/PVC Snatch Progression
Snatch
5set x 3rep
Clean & Jerk
5set x 3rep

WOD
171231Q
3 Rnds for time of:
*7 Ring Muscle- Ups
50 Squats
10 Hang Power Snatch, #115/80
*If you don’t have RMU, then
2 Pull-Ups & 2 HR Push-Ups = 1 RMU
(15 Min Time Cap)

OLY WK9 DAY5
WORKOUT
Snatch from Power Position – 70%x1x5
Power Clean & Jerk – 70% x 1+1 x 5

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