PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 25 Jumping Jacks
• 10 Henpeckers
• 10 Kip Swings
Skill
Double-Unders (EMOM X 12)
Work through progression.
If proficient (baseline is 25 or greater), EMOM X 12 do half of your baseline unbroken reps.
Metcon
Metcon (Time)
Row 500 m
21 OVHD Squats (95/75)(P 115/95)
42 pull ups (P C2B)
Row 500 m
15 OVHD Squats
30 Pull ups
Row 500 m
9 OVHD Squats
18 pull ups
18 minute time cap