PG Crossfit – CrossFit
One week until the Open begins!! Sign up! PG CrossFit is now a part of Southern Maryland Regionals. The top 10 men and women from the Open will have the opportunity to compete at Southern MD Regionals in the fall. You must be registered for the Open to be eligible.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Bottoms Up Squat
• 30 Second front rack mobility (on bar or box)
• 10 Over the fence/under the fence
Strength
Front Squat (E3MOM: 10-8-6-4-2)
Can increase weight after each 3 minutes.
Score is weight for the set of 2 front squats.
Metcon
Metcon (2 Rounds for reps)
7 on 7
AMRAP 7 minutes:
• 4 Bar Muscle Up
• 8 Front Squats (155/105) (P 185/155)
• 9/6 Cal Bike
• 16 Toes to Bar
Rest 3 minutes
AMRAP 7 minutes:
• 4 BMU
• 8 Front Squats (135/95)(P155/105)
• 9/6 Cal Bike
• 16 Toes to Bar