PG Crossfit – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

Obstacle Course

400m Run

7 Box Get Overs

Burpee Broad Jumps

16 Lateral Jumps

1 Rope Climb (as high as you can get)

10 Wall Balls (20/14)

DB Bear Crawl (50/35)

10 Push Ups
Start from the far garage doors on your run. Once you get back you’ll do 7 Box Get Overs on the boxes set up in front of the near garage door. Next is Burpee Broad Jumps the length of the gym and 16 Lateral Jumps over the PVC pipes set up near the bathrooms. 1 Rope climb, then transition to the wall balls for 10. DB Bear Crawl the length of the gym and back to starting position. Finally end with 10 push ups before going out for the next run.