PG Crossfit – CrossFit
Strength
Clean and Jerk (8 singles at 80%)
Warm up to 80% and then do 8 singles at 80%. Focus on form.
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP
200m Run
10 Pull Ups
10 Push Press (95/75)
10 Hollow Rocks
Weight should be light to go unbroken. Focus on speed.