PG Crossfit – CrossFit
9/6/21 – Memorial Day – 8 AM and 9:30 AM Classes Only
9/11/21 September 11th Memorial WOD
9/17/21 Lift Off
9/25/21 Southern Maryland Regionals
Strength
Clean and Jerk (8 Sets of Singles at 85%)
Spend 10 minutes warming up to 85%. Then do 8 singles at 85% with rest time in between each.
Metcon
Metcon (Time)
30-20-10
• Front Rack Lunge (75/55) (P 95/75)
• Sumo Deadlift High Pull (75/55) (P 95/75)
The goal is to go fast! Weight should be light. Time cap – 8 minutes.