PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10 banded pull downs
10 crab walks
10 bar kips
Skill
Hang Power Cleans (5 Sets x 1 Complex)
1 Pause hang Power Clean + 1 hang Power Clean
Pause should be for 3 seconds in the catch position. Put emphasis on ensuring elbows are up in the catch
Metcon
Metcon (Time)
5 rounds: (18 min. time cap)
20 Bar Hop Overs (over and back = 1)
10 C2B pull ups
5 Power Clean + Jerks (155/105)