PG Crossfit – CrossFitMetcon (Weight)10 Minute EMOM 3 Box Jumps (30/24) 2 Hang Snatch Increase to a heavy weight for HS.MetconMetcon (AMRAP – Rounds and Reps)8 Minute EMOM/AMRAP 10 Deadlifts (225/155) 5 Burpee Box Jump Over (30/24) At 15 minutes, do 5...
PG Crossfit – CrossFitStrengthBack Squat (5 Back Squats – 4 Rm)From 0 to 1:30 5 Back Squats @ 65% of 4RM From 1:30 – 3:00 5 Back Squats @ 70% From 3:00 – 4:30 5 Back Squats @ 75% From 4:30 – 6:00 5 Back Squats @ 75% From...
PG Crossfit – CrossFitHoliday Hours Dec 31: Only 5:30 AM, 7:00 AM, and noon classes. Jan 1, 2022: 9 AM class only.StrengthPower Clean (EMOM for 10 Minutes)Take 5-7 minutes to warm up. Do 3 Reps at 70% at the top of each minute. Can increase the weight each...