PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Over the fence/under the fence
• 10 Sit Ups
• 10 Standing Pigeon
Strength
Back Squat (5 X 5)
65%, 70%, 75%, 80%, 80%
Metcon
Metcon (Time)
21-15-9-6
• Renegade Row (50/35)
• Kettlebell Swing (53/35) (P 70/53)
• Hollow Rocks
200m Run in between each round (P Carry Med Ball)
16 minute time cap