PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Good mornings
• 10 Broad Jumps
• 10 Kip Swings
Strength
Deadlift (5 X 3)
Increasing weight from last time – begin at 65% and if comfortable increase to two sets of 70% and two sets of 75%.
Metcon
Metcon (AMRAP – Rounds and Reps)
In 20 minutes
Partner 1 completes
• 15 Hang Power Cleans (95/75)
• 12 Box Jumps
• 9 Pull Ups
Partner 2 completes maximum wall balls
Partners switch after each round. Score is total rounds and total WBs