image PVCF Family: pure love and strength!



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


1. Warm-up: T-spine mobilization for 5 minutes while discussing the importance of mobility in this region in regards to training, and in 16.5.

2. Technique Review: the barbell thruster.

3. "CrossFit Open WOD 16.5"

21-18-15-12-9-6-3 reps for time of:

  • Thrusters
  • Burpees

Men use 95 lb. Women use 65 lb.

LIII: As rx'd

LII: 65/45 # (begin at round 18 if appropriate).

LI: if developing full range of motion in your squat or overhead position: db thrusters. If developing 10 strict push ups: box burpees. Four rounds NFT of 10 thrusters and 10 burpees.


Have fun!