PG Crossfit – Crossfit Plus
Metcon
Metcon (Weight)
WOD 1
Every 90 seconds X 4: 5 Bar Facing Burpees. 3 Squat Cleans (135/93) (P185/123)
Rest 90 seconds.
Every 90 seconds X 4: 5 Bar Facing Burpees. 2 Squat Cleans (165/113) (P225/153).
Rest 90 seconds.
Every 90 seconds X 4: 5 Bar Facing Burpees. 1 Squat Clean (185/123) (P255/173).
Metcon
Metcon (Time)
Teams of 2.
60 assault bike cals.
150 DLs (135/93) (P185/133)
150 S2O (135/93) (P185/133)
150 BJs (24/20) (30/24)
60 assault bike cals.
*1 Partner working at a time
*Must split reps evenly