PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 PVC Pass throughs
• 10 Open Books
• 10 Duck Walks
Strength
Power Snatch (Achieve 1RM)
Begin with 5 reps with the bar. Then, 3 reps at 60%, 65%, 70%. Then 1 rep and increasing weight slowly to achive new 1 RM.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
• 10 Wall Balls (20/14)
• 10 Toes To Bar
• 10 Alt. Pistols