12/18/19 Back Squat and 21 Guns

PG Crossfit – CrossFit

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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