PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Toy Soldiers
• 10 Bottoms up squats
• 10 Kip swings
Skill
Turkish Get Up
Build to a heavy single if proficient at the TGU. Otherwise, EMOM for 10 minutes of 1 TGU on each side.
Metcon
Metcon (Time)
100 DUs
15-12-9
• Front squats (135/95)
• Chest to Bar Pull ups
100 DUs
15-12-9
• Thrusters (135/95)
• Pull Ups
100 DUs
20 minute time cap. From the ground (no rack).