PG Crossfit – CrossFit
Sept 11th Memorial WOD
Lift Off – September 17th
SoMd Regionals – Sept 25
Strength
Clean and Jerk (8 sets of Singles at 80%)
Warm up to 80%. This weight should be moderately heavy. Focus on form. No one should fail on these lifts – if you do, take off weight.
Metcon
Metcon (Time)
21-15-9-6
• Cal Bike
• Sumo Deadlift High Pull (95/75)
• V -ups