PG Crossfit – CrossFit
Please make sure you wash/sanitize your hands before, during, and after your workout. Also, wipe down your equipment before putting it away. We have plenty of soap, wipes and hand sanitizer to assist. Please use it!
Warm-up
Warm-up (No Measure)
Dynamic warm up and in between each:
• 10 push ups
• 10 thread the needle
• 10 m crab walk
• 10 m bear crawl
Strength
Bench Press (5 X 3)
65%, 70%, 75%, 80%, 80%
Metcon
Metcon (Time)
• 12 Back Squats (175/125)
• 25 WB (20/14)
• 12 Hang Power Cleans (175/125)
• 25 WB (20/14)
• 12 push jerks (175/125)
• 25 WB (20/14)
• 12 DL (175/125)
• 25 WB (20/14)
15 minute time cap