PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 PVC Muscle Clean and Press
• 10 Handcuff Good Mornings
• 25 Jumping Jacks
Strength
Bear Complex (5 X 3)
Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back Squat
70%, 75%, 80%, 85%, 85%
Metcon
Metcon (Time)
3 Rounds
• 27/23 Cal Bike
• 27 push ups (P Ring Push Ups)
• 10 Power Snatches (115/75) (P 135/95)
Top of each minute, do 6 speed skaters.