PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Long Lunge with a twist
• 10 Over the fence/Under the fence
• 10 Lat Pull Downs
Strength
Split Jerk (5 X 5)
Only increase weight if you are proficient with form.
55%, 60%, 65%, 65%, 65%
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Devil Press (50/35)
1-2-3-4-5-6-7-8-9-10
Surrenders (50/35)
*Alternate between 10 Hollow Rocks and 10 Superman Rocks after each round
18 Minute Time Cap