PG Crossfit – CrossFit
One day until 12 days of Xmas workout! The only class Saturday is the 9 AM class followed by a holiday brunch. Please bring a dish to share.
Warm-up
Warm-up (No Measure)
2 Rounds
• 10 Banded behind the neck strict press
• 10 Open books
• 10 lateral lunges
Strength
Strict Press
5 sets of 3 reps – 70%, 75%, 80%, 85%, 85%
Metcon
Metcon (Time)
For Time
• 10 Strict Press (95/65) (P 115/73)
• 15 OVHD Squats
• 20 Push Press
• 25 Front squats
• 30 Push Jerks
• 35 Back Squats
Every time you put the bar down, sprint 7/5 cal bike.
17 minute time cap