PG Crossfit – CrossFit
Sign up for the Open now!
Warm-up
Warm-up (No Measure)
3 Rounds
10 Squat with a twist
10 Banded pull aparts
10 Scorpion
Strength
Bench Press (3 Sets of 8)
Increase weight each set.
Strength
Bent Over Row (3 Sets of 10)
Double Dumbbell. Increasing weight each set.
Metcon
Metcon (Time)
75/60 Cal Bike
Directly into,
10 Squat Cleans (135/95)(P 185/145)
8 Squat Cleans (155/105)(P 225/155)
6 Squat Cleans (185/135)(P 245/165)
4 Squat Cleans (205/145)(P 275/175)
2 Squat Cleans (225/155)(P 315/205)
Scale weights back according to skill level but increase weight each set. Goal is heavy.