PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
• 10 Bar Kips
• 10 BB/PVC Muscle Clean and Press
• 10 Dead bugs
• 10 air squats
Strength
Back Squat (5 sets of 5 )
Warm up to 70%
70%, 75%, 80%, 85%, 85% (rate of perceived exertion)
Metcon
Metcon (Time)
5 Rounds for Time
15 C2B
12 Deadlifts (155/105)(P205/145)
9 Hang Power Cleans (155/105)(P205/145)
6 Push Jerks (155/105)(P205/145)