PG Crossfit – CrossFit Hangouts

Join us at 8 AM, 4:45 PM, and 5:45 PM for the coached workout on Google Hangouts.
Please review the movement demonstration video on the PGCF Athlete’s FB page.


Warm-up (No Measure)

3 Rounds

• 10 Bootstrappers

• 10 Squat jumps

• 10 Plank to DD


Squat Clean and Jerk (1 RM or 5 X 10)

If you have a bar and weights, this is your second opportunity to achieve your 1 RM. If not, do 5 sets of 10 with lighter weight/DB/KB/back pack.


Metcon (AMRAP – Rounds and Reps)

Death by Burpee Broad Jump (at least 3 feet)
In the first minute, do 1 Burpee broad jump. The jump must be at least 3 feet. In the second minute, do 2 Burpee broad jumps. In the third minute, do 3 Burpee Broad jumps. Keep increasing the number until you cannot complete that number of Burpee Broad jumps in the minute.