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

CrossFit -

"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman
"Forging Elite Fitness"
Join our family of athletes and friends!

Challenge Yourself-

Push your limits everyday!

Results -

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Intensity -

Unleash your inner athlete!

What is CrossFit?

1st Fundamentals Week Free

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WOD, 28 Jul

WARM-UP
WU #5
NFT:
400 meter Run
10 Hollow Rocks
10 Supermans
20 BW Lunges (Alt legs, 10 ea side)
10 PVC OHS
Baby Elephants
Then:
Burgener Warm-Up

OLYMPIC WORK
Squat Snatch
5set x 3rep @80%

WOD
“Amanda”
9-7-5 Rep Rnds for time of:
Muscle Up
Squat Snatch, #135/95
*If you don’t have RX or assisted MU, then: do 3 Pull-Up/3 Ring or Box Dips for each MU

OLY WK2 DAY2
WORKOUT
Clean & Jerk – 5 x 2(~75-85%)
Clean pull – 105% 4 x 3
Front squat – 85% 4 x 2

CK Program
3 Rnds for time of:
20 KB swings
10 pull-ups

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