16536 SE 362nd Dr.
Sandy, OR 97055
(503) 436-7872
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, Dec 15

WARM-UP
200 meter Run
Toe Touches
10 Glute Raises
Walking Lunges
12 Squats
Russian Kicks
12 Iron Cross
Baby Elephants
12 SCORPIONS
Bear Crawls
12 SUPERMANS
200 meter Run

MOBILITY WORK
Pigeon Pose – 1 Min ea Side
Child’s Pose – 1 Min

WOD REHEARSAL
ea Partner
5 Cal Row/Bike
5 Barbell Facing Burpees
5 STOH

WOD
181202L
3 Partner WOD
24 Min AMRAP of:
Every 6 Min:
60/45 Cal Row or 50/35 Cal Bike
45 Barbell Facing Burpees
Max Reps STOH in Time Remaining, #135/95
(No Rest Between Rounds. Partners can switch out as desired.
All movements must be completed before moving to the next.)

OLY WK4 DAY6
WORKOUT
Pause Front Squat – 75%x3x3
Power Clean + Power Jerk – 70%x1+3, 75%x1+2, 80%x1+1, 85%x1+1, 90%x1+1, (90%x1+1, 90%x1+1)
Snatch Balance – 70%x3, 75%x2, 80%x2, 85%x2, 90%x1, (90%x1, 90%x1)
*Increase weights in ( ) if you feel good

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