PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Push Ups
• 10 Scorpions
• 10 Bear Crawls
Strength
Bench Press (5 sets of 2)
5 second descent, explode up.
55%, 60%, 65%, 70%, 75%
Metcon
Metcon (Time)
60 Hollow Rocks
50 Kettlebell/Dumbbell Snatches (53/35) (P 70/53)
40 Box Jumps (24/20) (P30/24)
30 Push Jerks (135/95)(P 155/115)
15 minute time cap