PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Squat Jumps
• 10 Muscle Clean and Press
• 10 Revolving Down Dog
Modified Burgener
Strength
Squat Clean and Jerk (Build to 1 RM)
Begin with 5 reps with the bar and move to 5 reps at 50% and then 3 reps at 60%. Drop to 1 rep and work your way up to a new 1 RM.
Metcon
Metcon (AMRAP – Reps)
Surprise WOD!!