PG Crossfit – CrossFit
11 days until the Open begins. Have you registered!?!
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 PVC/BB Muscle Clean and Press
• 10 Leg Swings
• 10 Push ups
Strength
Bear Complex (E09Seconds X 12)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 1 Bear Complex each Round.
Do not combine movements.
Can increase weight each round.
Metcon
Metcon (Time)
3 Rounds
• 400 m run
• 21 Sumo Deadlift High Pull (75/55)
• 12 Bar Facing Burpees