PG Crossfit – CrossFit
May 29 – Murph!
June 5 – Burpee hour
Warm-up
Warm-up (No Measure)
3 Rounds
• 30 Seconds Front Rack Mobility on the Box
• 10 Squats with a Twist
• 10 Duck Walks
Strength
Front Squat (3 sets of 3 at 90%)
Spend time warming up to 90%
Metcon
Metcon (Time)
5 Rounds
• 7 Power Cleans (115/85)
• 14 Box Jump Overs
12 Minute Time Cap
Accessory Work
Core Work
2-4 sets of
• 16 Single Leg alternating V ups
• 16 Barbell Roll Outs
Depending on time remaining after the workout, perform between 2 and 4 sets.