PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Scap Pulls
• 10 Roll Up/Roll Back
• 10 Lunges
Skill
Toes-To-Bar (EMOM X 12 minutes)
*If proficient at stringing toes to bar together, do EMOM X 12 – between 6 and 8 TTB.
*Work on Progression if not proficient.
Metcon
Metcon (Time)
21-15-9-6
• Deadlift (225/155)
• Weighted Surrenders (50/35)
• Pull Ups
*10 Pull Throughs after each Round (use weight from weighted surrender)