PG Crossfit – CrossFit Hangouts

Join us at 7 AM (outside), 8 AM (Google Hangouts), 5:45 (Google Hangouts), and 5:45 (outside) for the coached workout. https://meet.google.com/acb-yuny-gpp Please review the movement demonstration video on PGCF Athlete’s FB page.

Warm-up

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

• DB Deadlift (50/35)

• DB Floor Press (50/35)

• DB Power Clean (50/35)

*100 meter run (30 seconds of cardio)
Athletes should use whatever weights they have. They can also use a backpack.

Metcon

Metcon (4 Rounds for reps)

4 rounds

3 min AMRAP

• 12 DB Thrusters (50/35)

• 10 Hollow Rocks

• 6 Renegade Rows

1 minute rest in between each round

WORKOUT OF THE DAY