PG Crossfit – CrossFit
June 12th – Pride WOD
June 19th – Juneteenth WOD
Warm-up
Warm-up (No Measure)
3 Rounds
• 5 Squat Therapy
• 30 second front rack mobility with bar
• 10 Leg Swings
Strength
Front Squat (3 X 1 at 95%)
Spend 12-15 minutes warming up to 95%.
Metcon
Metcon (Time)
3 Rounds
• 30/25 Cal Bike
• 25 Pull ups (P CTB)
• 20 HPC (115/75) (P 135/95)
15 Minute Time Cap