PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Pass Throughs

10 PVC Overhead Squat

2 Hip Openers

Burgener

Strength

Snatch Complex (18 Minutes to Build to a heavy complex)

1 Muscle Snatch

1 Drop Snatch (no dip)

1 Snatch Balance (dip)
Only increase weight if you are proficient at dropping under the bar.

Metcon

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
Partners. Switch after partner completes one round.

Time Cap – 8 minutes.

Rest 2 minutes after WOD is completed.

Metcon

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
Partners. Switch after patner completes on round.

Time Cap – 9 minutes

WORKOUT OF THE DAY