When people ask "What do you DO at CrossFit?" I usually say, "Oh, you know, it's a lot of hanging out with friends."
Here's PVCF athlete, Bonnie Kasal hanging out with her friend, and PVCF Instructor, BK!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EMOM 8:
- Even minutes: 5-7 muscle cleans w/ barbell
- Odd minutes: 5-7 Overhead squats
2. Power clean
Six sets to work up to the heaviest triple you can handle today. (20 min)
3. “Gustav H.” Three cycles of:
- 75 Double-unders
- 15 Deadlifts 225/150lbs
- Rest one minute
Score is total deadlifts. (12 min)
LIII: as written LII: if your double-unders are still developing, :90 practice per round, deadlifts @ 60% 1RM LI: three rounds not for time of 1 minute double-under practice, 10 deadlifts
4. Cash-out: EMOM 8
- 1-2 Turkish get-up (light to moderate weight)