PG Crossfit – CrossFit
Warm-up (No Measure)
10 Kip Swings
50 Single Unders
Pull Up, BMU, RMU (EMOM X 15 – 3 to 5 reps)
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
Either work on progression or perform 3 to 5 reps EMOM for 15 minutes.
Metcon (No Measure)
Every 3 minutes complete: 5 Burpee pull ups, 10 DB Box Step over (50/35), 35 DUs.
Rest in the remaining time within the 3 minutes. Work on pull ups and double unders.