PG Crossfit – CrossFit
We’ll have an extra workout on Saturday at 11 AM for a member’s going away celebration. Feel free to join us. It will be a partner WOD but different than the 8 and 9:15 AM WODs.
Warm-up
Warm-up (No Measure)
Rowling X 4
Each athlete attempts to row exactly 150 m. The athlete that gets the closest without going over wins!
In between each row attempt, athletes will perform air squats, kip swings, hollow body, and front lunges.
Skill
Pistols (EMOM X 8 perform 10 alternating pistols)
Metcon
Metcon (Time)
Partners
• 50/40 cal row/DB Farmers Carry Hold
• 40 DB FS (50/35)/Static Bar Hang
• 30 TTB/Front Rack Hold
• 40 Burpee over the Rower
• 30 TTB/Front Rack Hold
• 40 DB FS (50/35)/Static Bar Hang
• 50/40 cal row/Farmer carry Hold
Granite Games Workout 3. One partner performs the movement while the other performs the hold.
22 minute time cap.