PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Banded Good mornings
• 25 High knees
• 10 Long Lunges
Skill
Rowing
5 Rounds. 1 minute max effort and 1 minute off
Metcon
Metcon (Time)
4 Rounds
• 3 Bear Complex (95/75)(135/95)
• 8 Lunge to step up (24/20)(30/24)
• 10 Burpees
Benchmark Workout Re-test.
15 minute time cap