PG Crossfit – CrossFit
Holiday Hours
12/24 – 5:30 and 6:30 AM and Noon
12/25 – Closed
12/26 Normal hours
12/31 – 5:30 and 6:30 AM and Noon
1/1/20 – 10 AM Community WOD. No other classes.
Warm-up
Warm-up (No Measure)
2 rounds
• 20 leg swings
• 10 BB Clean and Press
• 10 Banded Good Mornings
Strength
Power Clean (5 sets of 3)
70%, 75%, 80%, 85%, 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
• 6 single DB/KB Clean and Jerk (L) (50/35) or (53/35)
• 6 Alt Single DB/KB Overhead Lunges
• 6 Single DB/KB Clean and Jerk (R)
• 6 Alt Single DB/KB Overhead Lunges.