PG Crossfit – CrossFit Hangouts

Please join us at 8 AM or 5:45 PM on Google Hangouts for the online workout
Let us know if you want to check out any equipment to enhance your workouts.


Warm-up (No Measure)

3 Rounds

• 20 arm circles

• 10 over and unders

• 10 T stabilizers


Power Snatch (5 X 3)

65%, 70%, 75%, 80%, 85%

If you don’t have this weight, then increase the rep scheme to 5 sets of 10 and work on form.

If you only have DB or KB, do 5 sets of 10 alternating snatches.


Metcon (AMRAP – Rounds and Reps)

21 min AMRAP

• 10 Pull up (C2B)(Chair rows)

• 12 Ab mat sit ups

• 14 Alt OVHD plate lunge (45/25) (P Single KB/DB ovhd lunge 53/35)

• 16 Hand Release Push ups.

(P Wear a vest)
If you have no pull up bar, use a chair and do those rows slow and deliberate.

Use whatever weighted object you have that you can put overhead for the lunges.