PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up
• 10 Hollow Rock to Superman
• 10 Kip Swings
• 6 Scorpions
Skill
Pull-ups (EMOM x 12 of 3-5 reps or work progression)
Strict, Kipping, or Butterfly.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
• 100 m farmer’s carry (70/53)
• 12 Single Leg Deadlift (115/85)
• 14 Single Arm PP (35/50)
*Every time you rest with the carry, do 4 lunge jumps