PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Med Ball Cleans
• 10 T stabilizers
• 25 High Knees
Strength
Bear Complex (5 X 5)
Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back Squat
Only increase weight if you’re comfortable.
Metcon
Metcon (AMRAP – Rounds and Reps)
In 12 minutes
200 m run buy in, then
3, 6, 9, 12,18…
• Push Press (95/75)
• Sit ups