PG Crossfit – CrossFit
Celebrate Halloween on Saturday with us. Frightening Fifty! Costumes encouraged!
Join us on Sunday at 11 AM for our first Zumba class!!
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Push Ups
• 10 Banded Lat Pull downs
• 10 Lunges
Strength
Bench Press (5 x 5)
60%, 65%, 70%, 75%, 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
Partner A – bike/ski/row for cals
Partner B
• 21 Hang Power Clean (95/75)(P 135/95)
• 15 Push Jerks (95/75)(P 135/95)
• 9 Weighted Step Ups (50/35)
Partners complete round of 21-15-9 before switching to the bike/ski/row.
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
Partner A – bike/ski/row for cals
Partner B
• 21 Hang Power Clean (95/75)(P 135/95)
• 15 Push Jerks (95/75)(P 135/95)
• 9 Weighted Step Ups (50/35)
Partners complete round of 21-15-9 before switching to the bike/ski/row.
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
Partner A – bike/ski/row for cals
Partner B
• 21 Hang Power Clean (95/75)(P 135/95)
• 15 Push Jerks (95/75)(P 135/95)
• 9 Weighted Step Ups (50/35)
Partners complete round of 21-15-9 before switching to the bike/ski/row.