PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Star Jumps
• 10 Push Ups
• 10 Squat with a twist
Strength
Power Clean (5 X 3)
Start at 65% and if you feel comfortable, do 2 sets at 70% and 2 sets at 75%.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 minutes
• 30 Double Unders
• 15 Surrenders (P Weighted – 50/35)
• 5 Renegade Rows (50/35)