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CFPG 326 from CrossFit Power And Grace on Vimeo.

CrossFit Power and Grace – CrossFit

Strength

Metcon (Weight)

“Minimal”

5 Rounds

– 3 Broad Jump + Backpedal

– :10 Handstand Hold

“Basic”

5 Rounds

– 5ea Alt. DB/KB Clean and Jerk

– Rest 1min

“Complete”

5 Rounds

– 5 Hang Power Clean + 3 Jerk

– Rest 1min

Metcon

Metcon (Time)

“Minimal”

20-40-60-40-20

– Odd Object Bent Over Row

– Floor Press

– Goodmorning

– second L-sit Hold

“Basic”

20-40-60-40-20

– DB/KB or Band Row

– DB/KB Floor Press

– DB/KB Swings

– second L-sit Hold

“Complete”

20-40-60-40-20

– Barbell Row

– Barbell Bench Press

– Deadlift

– second L-sit Hold
If your odd object is very light for this workout, feel free to go to 80 reps. Good luck on the L-sit holds… They do not need to go unbroken. L-sit hold scaling= Knee tucks.

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