PG Crossfit – CrossFit Hangouts
Join us at 8 AM, 4:45 PM, and 5:45 PM for coached workouts on Google Hangout. https://meet.google.com/acb-yuny-gpp
Please view the movement demonstration video on PGCF Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 pass throughs
• 10 leg swings
• Snatch complex – 3 DL, 3 hip shrug, 3 High pull, 3 snatch
Strength
Power Snatch (1 RM or 5 X 10 )
If you have a bar and weights, achieve your 1 RM. If not, do 5 sets of 10 with light weight. If you have a KB/DB, do 5 sets of 5 on each arm.
Metcon
Metcon (Time)
800 m run
50 pull ups
800 m run
50 push ups
800 m run
50 air squats
P – Weight Vest
Let’s get ready for Murph!
25 minute time cap