PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
• 5 Scaled/Seated rope climbs
• 10 meter high knees
• 10 meter butt kickers
• 10 pass throughs
Skill
Rope Climb (EMOM X 2 for 12 minutes)
• If proficient, attempt leg less climbs, L-sit climbs, or EMOM of 2 rope climbs
• If not, review progression
Metcon
Metcon (Time)
For time
• 50 walking lunges
• 40 back squats (135/95)
• 40 sit ups
• 30 PJ (135/95)
• 30 BJ (24/20)
• 20 thrusters (135/95)
• 100 DUs
26 minute time cap