BIG CONGRATS to all of the GCF athletes who completed The CrossFit Open! You should be very proud of yourselves, we are! Lots of PRs, goals met and accomplishments some of you didn’t think possible. WAY TO GO!

PCL Technique – then find a moderate to heavy single

Then,

AMRAP 7

5 PCL @70-80% (of single above)

10 Ring Push-ups (modify with 10 Regular Push-ups or add difficulty with 10 Inverted Push-ups)

“Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another.” -Napoleon Hill