PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
• 10 air squats
• 10 slow mountain climbers/long lunges
• 10 kip swings
Strength
Back Squat (5 sets of 3 reps)
Warm up to 70%
70%, 75%, 80%, 85%, 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
21 guns
21 min AMRAP
• 400 m run
• 21 push ups
• 21 box jumps
• 15 burpees
• 9 pull ups