PG Crossfit – CrossFit
Make sure you work on achieving your new unbroken double under max.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Henpeckers
• 10 Kip Swings
• 10 Squats with Twist
Strength
Deadlift (5-5-4-4-3-3)
75%, 75%, 80%, 80%, 83%, 85%. Not your 3 RM.
Metcon
Metcon (Time)
4Rounds
• 20/16 Cal Row
• 15 Pull Ups
• 10 Front Squats (135/95)
16 Minute Time Cap