PCF Christmas Party
Saturday Dec. 9th
5-7pm

Workouts & Schedule

Workouts

Strength/Skill:

A. Deadlift
3×3

Workout:

B. AMRAP 12
500m Row
20 BW Lunges
10 HSPU

Strength/Skill:

A. Split Jerk
6×2

Workout:

B. For time:
20 WB’s (25/20)
20 Burpees to plate
20 WB’s (25/20)
*10min cap

Workout:

A. 3rds:
60 Stepups
60 Situps
600m Run
*WV=RX

Strength/Skill:

A. Every 2mins for 12mins:
Snatch I.I

Workout:

B. “Amanda”
For time:
9-7-5
Ring Mu’s
Full Snatch (135/95)

Strength/Skill:

A. Back Squat
4×4 (3/8)

Workout:

B. AMRAP 8
6 KB swings (88/70)
6 Pistols
6 burpess

Strength/Skill:

A. Bench Press
4×4

Workout:

B. Teams of 2:
60 cal Bike
60 cal row
*switch every 10 cal

Workout:

A. AMRAP 25
In teams of 2:
75 Burpees over Pumpkin
*50 Pumpkin Toss over rig
*100 Pumpkin Squats
*50 Pumpkin Stepups
75 Pumpkin Squat clean
*Pumpkin=Medball
(25/20)
* 5 burpee penalty when ball touches ground

Schedule