Sunday

CrossFit Prince George – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2-3 minutes of light Rowing or Biking.

then…

3 ROUNDS

25’ Bear Crawl

25’ Frog Jumps (Jumping Air Squat)

25’ Broad Jumps

25’ Burpee Broad Jumps

Strength

Metcon (Weight)

ON A 13:00 RUNNING CLOCK…

Build to a “Heavy” Set of the Following Complex:

1 Deadlift

1 Hang Power Clean (Tall)

1 Hang Power Clean (Mid-Thigh)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

10/8 Cal Row

10 Hand Release Push-Ups

8 Hang Power Cleans (135/95)|(95/65)

-13:00 Time Cap-

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