PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
o 10 lunges
o 10 pass throughs
o 10 Revolving Down Dog
Strength
Strict Press (5 Sets of 5)
70%, 75%, 80%, 83%, 83%
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Rounds
o 3 Min AMRAP
5 Burpees
10 Cleans (95/65) (P 135/95)
14 KB weighted step ups (53/35)
1 Min rest in between rounds
Pick up where you left off each round for a total score