PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Bottoms Up Squat
• 30 second ankle mobility
• 10 Leg Swings (front, back, sides)
Strength
Front Squat (5 X 5)
55%, 60%, 65%, 70%, 75%
20 minutes
Metcon
Metcon (Time)
21-15-9
Squat Cleans (135/95)(P 185/135)
Handstand Push Up
13 minute time cap