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