PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic warm up and in between each one do one of the following:
• 5 Squat Therapy with PVC in a front rack position
• 10 leg swings
• 10 revolving down dog
• 5 scorpions
Strength
Squat Clean and Jerk (5 X 5)
60%, 65%, 70%, 75%, 75%
Athletes may choose Push Jerk or Split Jerk but maintain that type of Jerk for the full strength cycle.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
• 4 Devil Press (50/35)
• 8 Box Jump Over (24/20)(P30/24)