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

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Push your limits everyday!
Unleash your inner athlete!

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Fund_Course

WOD, 30 Sep

WARM-UP
100 meter Run
Walking Lunges
Bear Crawls
100 meter Run
Toe Touches
Russian Kicks
100 meter Run
10 Iron Cross
10 Scorpions
100 meter Run
10 Shinbox Switch
10 Squats
Spiderman Lunges

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

WOD
160905B
For time:
21 Deadlifts, #225/155
400 meter Run
15 Deadlifts
400 meter Run
12 Deadlifts
400 meter Run
9 Deadlifts
400 meter Run

OLY WK4 DAY5
WORKOUT
Clean & jerk – 80% x 1 x 3
Snatch – 70% x 1 x 3
Clean deadlift – 109% (of clean) x 2 x 3
Back squat – 87% x 1 x 5

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