PG Crossfit – CrossFit
Murph – May 29
Warm-up
Warm-up (No Measure)
3 Rounds
• 30 Second lacrosse ball shoulder warm up
• 10 Alt DB Strict Press (Light)
• 10 Walking Pigeon
Strength
Strict Press (3 Sets of 3 at 85-90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
• 5 Deadlifts (225/155)
• 25 Sit Ups
• 8 Burpees over the Bar
• 46 Double Unders
George Floyd was 46 years old when he was murdered on May 25, 2020. Four police officers held him on the ground and an officer knelt on his neck for 8 minutes and 46 seconds. PGCF is completing this workout in memory of his death and to all who have been lost to police brutality and racial violence.
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
• 5 Deadlifts (225/155)
• 25 Sit Ups
• 8 Burpees over the Bar
• 46 Double Unders
George Floyd was 46 years old when he was murdered on May 25, 2020. Four police officers held him on the ground and an officer knelt on his neck for 8 minutes and 46 seconds. PGCF is completing this workout in memory of his death and to all who have been lost to police brutality and racial violence.