PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Toy Soldiers
• 10 Pass throughs
• 5 Burpees
Strength
Bear Complex (5 X 3)
Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back Squat
Start at 65% and if you’re comfortable increase weight – 2 at 70% and 2 at 75%.
Metcon
Metcon (Time)
For Time
• 18/16 cal bike
• 24 KB Snatches (53/35)(P 70/53)
• 18/16 cal bike
• 24 walkouts with a push up
• 18/16 cal bike
• 24 toes to bar
• 18 /16 cal bike
15 minute time cap