PG Crossfit – CrossFit
July 5th – Independence Day Workout followed by celebration. 8 AM and 9:30 AM classes only.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Sotts Press
• 30 Second ankle and shoulder mobility
• 10 Leg Swings
Strength
Squat Snatch (Achieve 1 RM)
Metcon
Metcon (Time)
5 Rounds
• 10 Hollow Rocks (P 20 Hollow Rocks)
• 5 Renegade Row (50/35)
• 3 BMU (P RMU)
10 Minute time cap