PG Crossfit – CrossFit
Skill
Pull Up, BMU, RMU
Skill – RMU, BMU, Butterfly Pull Up, Kipping Pull Up, Strict Pull up, Negatives
o Work on your next skill level
o Pull Up progression
o BMU/RMU progression
Metcon
Metcon (Time)
27-21-15-9
Deadlifts (185/135)
Row Cals
Rest 1 minute (change weights)
30 Hang Power Clean (135/95)
30 Cal Bike
20 Hang Power Clean
20 Cal Bike
25 minute time cap