PG Crossfit – CrossFit
Sign up for Burpee Hour on the white board in the gym. Set a burpee goal!! Only one class on Saturday beginning at 8:30 AM.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Lunges
• 5 Cal Row
• 10 Muscle Clean and Press with BB
• 30 Seconds ankle mobility
Strength
Bulgarian Split Squat (5 Sets of 3 (on each leg) at a heavy weight.)
Spend 7 to 10 minutes working up to weight.
Metcon
Metcon (Time)
6 Rounds
• 6 Clean and Jerks (175/115)
• 15/12 Cal row
15 Minute Time Cap