PG Crossfit – CrossFit
May 15 – Police Week 5K
May 21st – Partner Up/Throwdown
May 25 – George Floyd Memorial Workout
May 29 – Murph
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Airplanes
• 30 seconds frog stretch
• 10 Bear Crawl
Strength
Clean Complex (E3MOM X 5)
• 1 Deadlift
• 1 Hang Power Clean
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Squat Clean
Increase weight each round to reach a heavy complex.
Metcon
Metcon (Time)
3-6-9-12-15-18-21
• Deadlift (225/155)
• Box Jumps (240/20)
• Air Squats
24 minute time cap