PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Hen Peckers

• 30 Second wrist mobility

• 10 Lateral lunges

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

WORKOUT OF THE DAY