PG Crossfit – CrossFit
Weightlifting
Metcon (Weight)
Back Squats
2:00 x 5 Sets
5-4-3-2-1
*working to 90% of 1RM for the last set of 1 back squat.
Metcon
Metcon (Calories)
“Rug Mouse”
RX
AMRAP-5 x 4 Sets
8 Chest to Bar Pull-ups
8 Burpee Box Jumps (24″/20″)
16 Front Rack Lunges (95/65)
Max Cal Row
(1-min rest each round)
MOD
AMRAP-5 x 4 Sets
8 Ring Rows
8 Burpee Box Step-ups (20″)
20 Front Rack Lunges (45/35)
Max Cal Row
(1-min rest each round)
*Total rowing calories is your score.