PG Crossfit – CrossFit
9/11/21 – September 11th Memorial Workout
9/17/21 – Lift Off
9/25/21 – Southern Maryland Regionals
Strength
Overhead Squat (5 Sets of 3)
75%, 80%, 85%, 85%, 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMARP
• 8 Double dumbbell DL (50/35)
• 16 DDB HPC
• 32 DDB Bear Crawls
• 30 second rest in between each round