PG Crossfit – CrossFit

Don’t forget the food bank donations! Last day is December 18th.
Holiday Gathering – Saturday, December 19th – The Hall in College Park (outside)- 12:30 PM

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Bent Over Rows with light DBs

• 10 Crossbodies

• 10 Muscle Clean and Press

Strength

Kroc Row (3 Sets of 20 Reps)

Increase weight from last time but sets must be unbroken.

Metcon

Metcon (Time)

6 Rounds

• 6 Clean and Jerks (165/115)(P 185/135)

• 15/12 Cal Row

• 15 Russian Twists

WORKOUT OF THE DAY