PG Crossfit – CrossFit
Strength
Back 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 6:00 – 7:30
5 Back Squats @ 80%
From 7:30 – 9
5 Back Squats @ 85%
From 9 to 11
Max back squats @ 90%
Workout
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
10 Pull Ups
15 Hand Release Push ups
20 Box Jumps (24/20)
25 Sit ups