PG Crossfit – CrossFit
Pair Up Throwdown TONIGHT!! 6PM
Warm-up
Warm-up (No Measure)
100 m run
5 Deadlifts with BB (2 Sec pause at knees in the ascent and descent)
5 Deadlifts with no pause
5 Thrusters with BB
10 Sec active Bar Hang + 5 Kip Swings
5 Synchro Thrusters with workout weight
5 Synchro pull ups
2 Rounds of 3 Synchro DL (light weight first round and moderate for second) and 3 Synchro Bar Facing Burpees
Metcon
Metcon (AMRAP – Reps)
For time, as pairs:
30 Synchro deadlifts
30 Synchro bar facing burpees
400 m run
20 Synchro deadlifts
20 Synchro bar facing burpees
400 m run
10 Synchro deadlifts
10 Synchro bar facing burpees
400 m run
Rest 5 minutes
10 Synchro thrusters
10 Synchro Pull ups
400 m run
20 Synchro thrusters
20 Synchro pull ups
400 m run
30 Synchro thrusters
30 Synchro pull ups
400 m run
Women = 125lb DL, 55lb Thruster
Men = 185lb DL, 75lb Thruster