PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up
• 10 lunges with a twist
• 4 hip openers
• 10 kip swings
Skill
Bulgarian Split Squat
15 minutes to build up to a moderate to heavy set of 5 on each leg
Metcon
Metcon (AMRAP – Reps)
Partner in 18 minutes
• 60 Bench Press (95/75) (P 135/95)/Hollow Rock Hold
• 30 Toes To Bar/Superman Hold
• 60 Front Squat (135/95)/Hollow Rock Hold
• 30 TTB/Superman Hold
• 60 Shoulder To Overhead (135/95)/Hollow Rock Hold
• 30 TTB/Superman Hold
In time remaining – AMRAP Clean and Jerk (135/95)
One partner works while the other partner holds the movement. During the Clean and Jerks, the other partner rests. Can split the reps anyway.
Score is number of Clean and Jerks.