PG Crossfit – CrossFit
May 29 – Murph
June 5 – Burpee Hour
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Airplanes
• 10 Penguin Claps
• 10 Squat Jumps
Strength
Low Hang Clean Pull (5 sets of 3)
Each pull should start from mid shin, few inches off ground.
Work up to 80-86% of 1 RM for Power Clean
Metcon
Metcon (AMRAP – Reps)
18 minutes
1:30 on, 1:30 off X 6
• 30 Double Unders
• 10 Burpees to Target
• Max wall balls (20/14)
Should have 15 to 30 seconds for wall balls.
Score = Number of wall balls.