PG Crossfit – Crossfit Plus
Reminder that on February 29th CrossFit Plus will begin at 9:30 AM.
Metcon
Metcon (Time)
Partners (2 bars)
• 20 synchronized burpees
• 40 thruster (95/65)/Bar over head hold
• 400 m partner run
• 40 partner hamstring extensions
• 40 TTB/Bar hang
• 400 m run
• 40 BJO/wall sit
• 40 power clean/rest
• 400 m run
• 40 partner plank claps
• 40 front squats/front rack hold
• 400m run
• 40 overhead walking lunges (53/35)/hollow body hold
• 40 HSPU/superman hold
One partner works on the movement. The other partner works on the hold.
40 minute time cap.
Metcon
Metcon (Weight)
E2MON X 5 rounds
• 1 Peg board climb
• 1 Power snatch +1OHS + 1 Full Snatch
Build weight each round.