PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 5 Squat Therapy
• 10 Sotts Press
• 10 Snatch Balance
Burgener Warm Up
Strength
Squat Snatch (Achieve 1 RM)
25 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
15 minutes
Buy In – Randy (75 Power Snatches)(75/55)
*Split at will between partners
*5 Minute Cap
In Remaining time:
Partners should complete 1 Full Round then Switch
• 8/6 Cal Row
• 20 Lunges
Power Snatches should be very light weight to make sure they are done in 5 minute window. Row and lunges should be fast. Less than 75 seconds.