PG Crossfit – Crossfit Plus

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Metcon

Metcon (AMRAP – Rounds and Reps)

Partner: AMRAP X 30

• 80 Cal bike/Front Plank

• 40 DB cleans 50/35/Left Side Plank

• 80 cal row/Right Side Plank

• 40 DB thrusters/ V up

• 200 DUs/Dead Hang

• 40 DB Box Step overs/L Sit
1 Partner works while the other partner does the corresponding static movement. For the V up, the athlete holds in the V position of the V up. Dead hang is from the Rig. L Sit can be on the rings, on the parallettes, or between 2 boxes.

Metcon

Metcon (Time)

5 rounds

5 BMU

5 Squat Clean and Jerk (185/135)

5 BJ (30/24)
25 minute time cap

WORKOUT OF THE DAY