PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 burpee broad jumps (start off small jumps or just Burpee step forward then air squat)
10 jumping squats
10 PVC/Barbell Muscle Squat Clean
Strength
Power Clean (5 X 3)
o Warm up to 70%
o 70%, 75%, 80%, 85%, 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
Death by Wall Balls (20/14)
Complete 1 WB in the first minute, 2 WBs in the second minuet, 3 in the third…on and on until you cannot complete the designated number of WBs in a minute.