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.

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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

WORKOUT OF THE DAY