PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Scorpions
• 10 Feet movement of the drop snatch with no arms
• 10 Lunges
Strength
Drop Snatch (5 X 5)
No dip. Stay light until you drop successfully under the bar.
Metcon
Metcon (AMRAP – Reps)
Fight Gone Bad (PG Style)
5 Rounds (1 minute on each)
• Bike Cals
• SDLHP (95/75)
• Hang Snatch (95/75)
• Box Jump
• Rest
Score is total number of reps.