PG Crossfit – CrossFit
October 30th – Halloween Workout!! Prize for best costume!
Strength
Back Squat (Warm up to 75%, then, E2MOM )
7 @ 75%
5 @ 79%
3 @ 82 %
7 @ 79%
5 @ 82%
3 @ 85%
7 @ 82%
5 @ 85%
3 @ 88%
Metcon
Metcon (AMRAP – Rounds and Reps)
In 9 minutes:
3 Overhead squat (115/85)
3 Box Jump overs
6 OVHD Squats
6 BJO
9 OVHD Squats
9 BJO
Continuing adding 3 reps to each movement until you reach 9 minutes.