PG Crossfit – CrossFit

9/25/21 Southern Maryland Regionals
10/16/21 PGCF Two Year Anniversary! 10 AM Community Workout. Bar B Que afterwards!

Strength

Turkish Get Up (Build to heavy single, if proficient.)

Warm up with lighter weights and try upside down KB.

Metcon

Metcon (5 Rounds for time)

5 Rounds

In 5 minutes

• 12/9 bike

• 400m run

• 12 Toes To Bar

(rest the remainder of the 5 minutes)
Score is time for each completed round.

WORKOUT OF THE DAY