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

WORKOUT OF THE DAY