PG Crossfit – CrossFit
If you are participating in the September Challenge and missed any of the workouts, you may substitute the challenge workout for any workout this week.
Warm-up
Warm-up (No Measure)
3 Rounds
10 Handcuff Good Mornings
10 Lat Pull Downs
3 Three point lunges
Strength
Deadlift (Achieve 1RM)
Warm up with 5 reps at 50%, then 60%, then decrease reps and increase weight. Get to sets of 1 at around 85%.
Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
15 KBS (70/53)
9 TTB (P Strict)
6 HSPU (P Strict)