PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
• 5 PVC/BB Snatch Grip Deadlift
• 5 PVC/BB Snatch Grip High Pulls
• 5 PVC/BB Overhead Squats
Burgener
Strength
Squat Snatch (1 rep max)
Suggested rep scheme: 10 reps with bar, 8 reps at 50%, 4 reps at 65%, get into singles
25 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
• 15 KBS (53/35) (P 70/53)
• 12 WB (20/14)
• 9 T2B
All out maximum effort. Sprint!