12/10/19 21-15-9 of Fun!

PG Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Bar Kips

• 10 squat jumps

• 10 muscle clean and press

• 10 BB good mornings

Metcon

Metcon (Time)

21-15-9

• Thrusters (135/95) (P 155/105)

• Pull ups.

• Squat cleans (135/95) (P 155/105)

• Ring Dips.

• Deadlifts (135/95)(P 155/105)

• HSPU

35 minute time cap