PG Crossfit – CrossFit
Don’t forget your push ups!!
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 PVC Passthroughs
• 10 Plate Squat to Overhead
• 2 Hip Openers
Full Burgener
Strength
Squat Snatch (10 Singles at 75% of 1 RM)
Warm up to 75% first and then complete 10 singles with good form. Rest in between each.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
• 2 Hang Snatches (95/75)
• 2 Overhead Squats
• 2 Handstand Push Up
Increase 2 reps each round