Here's PVCF's Perrin Hendrick feeling stoked after pulling 170# up through the muggy heat for a snatch triple!

1. Mobility: Posterior chain and calf mobilizations, Instructor’s choice.

2. 3 rounds not for time of:

  • 12 Calorie Row
  • 12 Cossack squats

3. “Sea Air Land” In teams of two:

  • Row 2000m
  • 200 Double-unders
  • Run 1 mile
  • 100 Burpees

Run as a team, but alternate on other exercises (so each athlete does ½ prescribed volume)

(30 min cut-off)

LIII: as written LII: if your double-unders are still developing, five minutes of DU practice, burpees as appropriate LI: row 1000m, 3 minutes double-under practice, run 800m, 25 box burpees

Have fun!


Pioneer Valley CrossFit holds our highest love and deepest thoughts reflecting on September 11th.