PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Plank to down dog
10 alternating side lunges
10 PVC/BB thrusters
Strength
Push Press (5 sets of 5)
65%, 70%, 75%, 80%, 80%
Metcon
Metcon (Time)
For Time
Run 400 m
21 Thrusters (95/65) (P 115/85)
21 Hand Release Burpees
Run 200 m
15 Thrusters
15 Hand Release Burpees
Run 200 m
9 Thrusters
9 Hand Release Burpees
Run 200m
15 Thrusters
15 Hand Release Burpees
Run 200m
21 Thrusters
21 Hand Release Burpees
Run 400 m