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