PG Crossfit – CrossFit
Warm-up (No Measure)
3 Rounds
• 10 Hen Peckers
• 30 Second wrist mobility
• 10 Lateral lunges
Warm-up
Strength
Bear Complex (Achieve 1 RM)
Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back Squat
Keep the reps low during warm up weights. Get right into singles at 60%.
25 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP
• 10 Weighted Step ups (50/35)
• 5 Dive Bombers