PG Crossfit – CrossFit

Skill Work (Weight)

Pre-workout:

On a 10:00 clock:

Build to a heavy power clean + front squat.

230608 (Time)

– RX –

6 rounds for time:

9 hang squat cleans (105/155 lb)

6 bar muscle-ups

– INTERMEDIATE –

6 rounds for time:

9 hang squat cleans (75/115 lb)

6 chest-to-bar pull-ups

– BEGINNER –

6 rounds for time:

9 hang squat cleans (55/75 lb)

12 jumping pull-ups

General Warm-up (No Measure)

2 sets:

:20 push-ups + 2 shoulder taps

:20 kip swings

:20 counterbalance squats

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm

WORKOUT OF THE DAY