PG Crossfit – CrossFit
This is the first September Challenge Benchmark Workout. There’s still time to sign up. Check email and PGCF Athlete’s FB Page for details!
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Push ups
• 10 Air Squats
• 10 PVC Clean and Press
Strength
Strict Press (5 X 3)
70%, 75%, 80%, 85%, 90%
Metcon
Metcon (Time)
4 Rounds
• 3 Bear Complex (95/75)(135/95)
• 8 Lunge to Step Up (24/20)(P30/24)
• 10 Burpees
First September Challenge Benchmark Workout.
Time Cap 15 minutes