PG Crossfit – Crossfit Plus
Strength
Clean and Jerk
With a partner – build to a 1 RM of Clean and Jerk
o Competition style – 12 minutes
o Must have all the weights on the floor to start
o Athletes may alternate as often as they wish
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
135/95. 245/165. 70/53