PG Crossfit – CrossFit Outdoors
Please join us for an outdoor workout at PGCF at 8 AM and 9:15 PM.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Side Bends
• 10 Long lunge with twist
• 25 Jumping Jacks
Metcon
Metcon (Time)
Lumberjack 20
• 20 Wall Balls (20/14)
• 400 m MB run
• 20 DB/KB Windmill (50/35)
• 400 m MB run
• 20 Walking Plank
• 400 m MB run
• 20 Deadlifts (50/35)
• 400 m MB run
• 20 DB/KB Squat Cleans (50/35)
• 400 m MB run
• Single Arm Power Snatches (50/35)
• 400 m MB run
• Strict Press (50/35)
If you do have a bar, use 135/95 for Deadlift, Squat Cleans, and Strict Press. Otherwise, use whatever you have for weight.
Time Cap: 35 minutes