PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Lunges
• 10 Bottoms up Squat
• 10 Over the fence/under the fence
Pistols (EMOM X 12)
If proficient, EMOM X 12 10 pistols. Or EMOM X 12 6 weighted pistols. Otherwise, work on the progressions.
Metcon
Metcon (Time)
10 Rounds
• 12/10 cal bike
• 4 Deadlift (185/135)
• 3 Devil Press (50/35)
• 2 DB Thruster (50/35)
• 30 sec rest
25 minute time cap