PG Crossfit – CrossFit
Celebrate our 1 Year Anniversary with us this weekend. Check out FB and IG for details. Membership specials!
Warm-up (No Measure)
• 10 Y, W, T, A pulses (laying on stomach)
• 10 Muscle Clean and Press
• 10 Scap Pulls
Pull Up, BMU, RMU (EMOM X 12)
Skill – RMU, BMU, Butterfly Pull Up, Kipping Pull Up, Strict Pull up, Negatives
o Work on your next skill level
o Pull Up progression
o BMU/RMU progression
Perform half of your maximum reps at the top of each minute for 12 minutes – any movement you want to work on. Otherwise, work on progression.
• Ring Dips
• Squat Cleans (135/95)(P185/135)
*5 Toes to Bar after each round
Squat Clean should be heavy. Doesn’t have to be unbroken.
*18 minute time cap