PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up
• 10 Bootstrappers
• 30 second ankle mobility
• 10 Russian KBS (light weight)
Strength
Front Squat (5 X 5 )
(50-65%)
Pause 3 seconds at the bottom
Metcon
Metcon (Time)
5 Rounds
• 10 Power Clean (135/95)
• 10 Bar facing Burpees
• 5 Ring Dips
• 10 KBS (53/35)