PG Crossfit – CrossFit
Strength
Clean Complex
Nov 12
Build to heavy set
1 clean pull
1 pausing squat clean (3 sec pause at knees)
1 Split Jerk
Metcon
Metcon (Time)
Partition as desired:
48/36 cal bike
30 Clean and Jerks (115/85) (135/95)
18 Bar muscle ups or 30 Chest to bar