PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Bottoms Up Squat
• 30 second ankle mobility
• 10 Leg Swings
Strength
Front Squat/Back Squat (EMOM X 12)
12 min EMOM (65%-72% 1 RM Front squat – keep same weight throughout)
Min 1: 3 Front Squats
Min 2: 6 Back Squats
Take 5 minutes to warm up to your working weight.
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
If you cannot do 24 DUs consistently, modify to single unders.