PG Crossfit – CrossFit
Final day of Deload week. 1 RM starting on Monday!
Don’t forget ice skating on Sunday at Wells Ice Rink – 2 to 4 PM. Bring family and friends!!
Warm-up
Warm-up (No Measure)
2 Rounds
10 Push ups
10 Air Squats
10 Banded Good mornings
Strength
Back Squat (EMOM x 14)
• Odd: 6 Back Squats (65% – 75%)
• Even: 3 Walks around the box/3 Wall Walks/3 attempts at HS walking
Metcon
Metcon (Time)
For Time
• 14 Ring Dips
• 4 Rope Climbs
• 14 Deadlifts (225/153)
• 12 Ring Dips
• 2 Rope Climbs
• 12 Deadlifts (275/195)
• 10 Ring Dips
• 1 Rope Climb
• 10 Deadlifts (325/230)
13 minute time cap