PG Crossfit – CrossFit


Warm-up (No Measure)

3 Rounds

• 10 Air Squats

• 10 Lat Pull Downs

• 10 Hen Peckers

100 Double Unders/Attempts


Metcon (Time)

MLK Memorial Workout

19 Burpees

63 Power Cleans (95/75)

19 Burpees

64 Wall Balls (24/20)

19 Burpees

64 Pull Ups

19 Burpees

65 KBS (53/35)

19 Burpees

68 Front Squats (95/75)
The MLK Day Tribute WOD is dedicated to Dr. Martin Luther King, Jr., who became a prominent leader of the Civil Rights Movement in the US. He was assassinated on April 4, 1968. His birthday (1/15/1929) is celebrated as a national holiday.

The significance of the rep scheme is as follows:

Cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.