PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

• 10 pike push ups

• 10 banded lat pull downs

• 10 air squats

• 10 good mornings

Strength

Strict Press (1 RM)

Metcon

Metcon (Time)

3 Rounds

• 20 Thrusters (135/95)(P155/115)

• 20 Box Jump Over (24/20)(P30/24)

• 20 Bent Over Row (135/95)(P155/115)

• 20 Ring Dips
17 minute time cap

Metcon (Time)

3 Rounds

• 20 Thrusters (135/95)(P155/115)

• 20 Box Jump Over (24/20)(P30/24)

• 20 Bent Over Row (135/95)(P155/115)

• 20 Ring Dips
17 minute time cap

WORKOUT OF THE DAY