PG Crossfit – CrossFit
Don’t forget your push ups!
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 PVC Pass Throughs
• 10 Duck Walks
• 10 Muscle Snatches
Strength
Snatch Complex
Every 1:30 X 5
• 1 Snatch DL
• 1 Snatch Pull
• 2 Snatch High Pull
Rest 2 minutes
Every 1:30 X 5
• 1 High Hang Squat Snatch
• 1 Hang Squat Snatch
• 1 Low Hang Squat Snatch
Increase weight each set provided your form is good.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
• 3 Wall Walks
• 6 Strict Pull Ups
• 36 DUs