PG Crossfit – CrossFit
Only 5:30 AM, 6:30 AM, and noon classes on New Year’s Eve.
Community WOD at 10 AM on New Year’s Day – open to everyone!
Warm-up
Warm-up (No Measure)
3 rounds
• Pec-walk (take a med ball and squeeze the sides by your fists not open hand, hold it a sternum level and walk 200 m)
• 10 Squat jumps
• 10 lat pull downs
• 10 lateral lunges
Metcon
Metcon (Time)
4 rounds
• 10 HSPU
• 20 BJO (24/20)
• 4 Rope climbs
• 60 DUs
• 8 Squat Cleans (185/135)
36 minute time cap