PG Crossfit – CrossFit

Clean (Every :30 x 12 sets:
1 power clean + 1 hang power clean
– Perform complex unbroken.
– Hold a challenging weight across all sets — around 60-70% of your 1-rep max.)

230613 (AMRAP – Rounds)

– RX –

Every 3:00 for 7 sets:

200-m run

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Every 3:00 for 7 sets:

150-m run
Score = Rounds under 1 min

General Warm-up (No Measure)

50 ft of each:

Jog

Skipping high knees

Lateral shuffle

Toy soldiers

Samson lunges (10, then jog)

Crawling spiderman lunges (10, then jog)

Bear crawl

Bunny hop

Broad jump (5, then jog)

Burpee broad jump (5, then jog)

Stretching (No Measure)

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

WORKOUT OF THE DAY