PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Banded Ys, 10 Banded Ts, and 10 Banded As
• 10 roll up and roll back
• 10 lateral lunges
Strength
Power Clean (5 X 3)
70%, 75%, 80%, 80%, 85%
Metcon
Metcon (Time)
Partner:
• 500 m row
• 28 synchronized power snatches (95/75)(115/95)
• 400 m row
• 21 synchronized power snatches
• 300 m row
• 15 Synchronized Power Snatches
• 200 m row
• 9 Synchronized Power Snatches
• 100m row
• 3 Synchronized Power Snatches
Split the row between partners.
Synchro power snatches must start together on the ground for the snatch and end standing up at the top of the snatch together.
15 minute time cap.