PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 25 Jumping Jacks
• 10 Toy Soldiers
• 10 PVC/Bar Muscle…whatever the strength you choose
Choose a strength before you begin warming up and go through full range of motion for that lift.
Strength
1 RM Make Up Lift (1 RM)
Athletes can use this time to achieve 1 RM for any lift they missed (Power Snatch, Squat Clean and Jerk, Strict Press, Deadlift, Bear Complex, Power Clean)
Begin with sets of 5 and quickly move to singles.
Metcon
Metcon (AMRAP – Rounds and Reps)
In 13 minutes
2, 4, 6, 8, 10…
• KB/DB Snatches (53/35)(P 70/53)
• Mountain Climbers
• Weighted Surrenders (53/35)(P 70/53)