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