PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Penguin Claps
10 Light DB Thrusters
10 Kip Swings
Skill
Double Unders/HSC (Every 90 Sec X 6)
30 Double Unders
5 Hang Squat Cleans
Build weight each set.
Metcon
Metcon (Time)
Double Jackie
2000 m Row
100 Thrusters (45/35)
60 Pull Ups
(Rx Partition as Desired)
(P Chipper)
20 Minute Time Cap