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