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11310987_10153040912398411_2120434583_n Congratulations to Lisa and Jeremy D on their performance at the PCF 3.0 competition at Prairie CrossFit on Saturday! They managed a very respectable 6th place finish in the Rx category. Also thanks to those who were able to make it out and cheer them on, as I’m sure they appreciated the support.


A. For the following complex, 3 presses + 3 push presses + 3 push jerks, do 5 sets at ~80% of your max strict press.

B. 12 minute AMRAP of:

40 double-unders

1 lap walking lunges with a plate (45/25)

10 strict pull-ups (scale to ring rows).