How do you find sunshine even after the sun has set? At Pioneer Valley CrossFit, of course!

How do you find sunshine even after the sun has set? At Pioneer Valley CrossFit, of course!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. Front Squat
3-3-3-2-2-2
Six sets to work up to the heaviest double you can handle today. (20 min)

3. πŸ‘©β€πŸŽ€β€œJackieβ€πŸ‘©β€πŸŽ€
For time:
Row 1000m
50 Thrusters (45/33lbs)
30 Pull-ups

LIII: as written
LII: DB or BB thrusters as appropriate, time delimited as follows: AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done! 
LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups (10 min)

Have fun!

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