PG Crossfit – CrossFit

9/6/21 – Labor Day Hours – 8 AM and 9:30 AM classes only.
9/11/21 – September 11th Memorial Workout
9/17/21 – Lift Off
9/25/21 – Southern Maryland Regionals

Strength

Clean and Jerk (6 Sets of Singles at 90%)

Spend 15 minutes warming up.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

• 9 Strict Pull Ups

• 12 Hang Power Clean (135/95)

• 9 Strict HandStandPushUp

• 21 DL (135/95)

WORKOUT OF THE DAY