PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 jumping air squats
4 Back bend to inchworm to DD
10 pass throughs
Strength
Overhead Squat (5 X 5)
Work up to 65%
65%, 70%, 75%, 80%, 80%
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
14 minutes
• 1200 meter row (300m at a time)
• 12 over the rower burpees (every row swap (6 each)
Then in remaining time AMRAP
o 24 Push Press (95/63) (P 115/83)
o 12 Partner Med Ball Ab Mat Situps (20/14)