PG Crossfit – Crossfit Plus
Burpees for Babies tomorrow at 10 AM.
Metcon
Metcon (Time)
For Time
• 800 m Row/plank
• 150 WBs (20/14)/Ab mat sit ups
• 30 Squat cleans (135/95)/rest
• 75 WB/ab roll out
• 20 Squat Cleans/rest
• 35 WBs/Glute bridges
• 10 Squat cleans/rest
• 100 DL/burpees
• 800m Row/plank
Partners
30 minute time cap
Metcon
Metcon (Weight)
In 15 minutes work up to a heavy complex (5 DL + 1 Clean + 3 Front Squats).
3 minute rest.
10 minute EMOM
• Even: 3 BMU/RMU or next level pull up work (C2B, butterfly, strict)
• Odd: 3 Deficit HSPU/Strict HSPU or next level inverted work