PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Over the fence/Under the fence
• 10 Leg Swings
• 30 Sec ankle mobility
Strength
Back Squat (Achieve 1 Rep Max)
30 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
• 20 Med Ball Squat Cleans (20/14)
• 20 Ab Mat Sit Ups
Workout should be a sprint. Cleans should be 2 sets max and situps should be quick.