PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Squat Therapy
10 Revolving Down Dog
10 Runner’s Lunge with Twist
Strength
Front Squat (5 X 5)
Tempo Front Squat (3 seconds on the way down)
Build up to 70% of 1 RM
Metcon
Metcon (5 Rounds for reps)
3 minute X 5
500/400 m row
Max Snatches in remaining time
Rest 2 minutes in between each set.
Set 1: 95/65
Set 2: 115/85
Set 3: 135/95
Set 4: 155/105
Set 5: 185/125