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