PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 MedBall Cleans

• 10 T stabilizers

• 10 Scorpions

Modified Burgener

Strength

Squat Clean and Jerk (5 X 3)

70%, 75%, 80%, 85%, 90%

18 minutes

Metcon

Metcon (Time)

• 800m row

• 24 KB/DB Snatches (53/35) (P70/53)

• 80 Double Unders

• 30 pushups

• 400 m row

• 18 KB Snatches

• 60 DU

• 20 Push ups

• 200 m row

• 12 KB snatches

• 40 DU

• 10 Pushups
Time Cap: 18 minutes

WORKOUT OF THE DAY