December 2017 - Pilchuck CrossFit

Part A. Bench Press 3-3-3-3-3-3 Part B. 10 Rds For Time 7 Push Press 7 Box Jumps

A. Front Squats 4×4 B. 3rds: 20 HSPU 15 T2B 10 DB Frontrack Lunge (45/25)

A. EMOM 8 3 Deadlifts B. EMOM 15 Min 1- 50 DU Min2- 10 Pistols Min 3- 10 Cals Row

A. Every 2 mins for 14 mins: snatch l.l B. AMRAP 10 50ft HSW or 3 Wall Climbs 5 Mu’s

A. Back Squats- Pause B. For Time: 400m Run 5 Rds Cindy 400m Run

A. 12 days *9am class only

A. Every 2 mins for 14mins: Snatch l.l B. Bench Press 3-3-3-3-3-3 *11am and 6pm class will be 12 Days

A. Front Squats 4×4 B. AMRAP 10 15 wallballs (25/20) 10 pistols 5 MUs

A. EMOM 10 Min 1- 5 Deadlifts (225/155) + 5 burpees B. For Time: In teams of 2 Row

A. Push Jerks 2-2-2-2 B. AMRAP 12 9 V-ups 12 Manmakers (35/20) 15 HSPU