PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100 Double Unders
10 Kip Swings
5 Cal Row
Skill
DU and R/BMU (8 minute EMOM)
8 minute EMOM
1: 50-75 Double Unders
2: 3 Ring Muscle Ups/5 Bar Muscle Ups/10 Tricep Dips
Metcon
Metcon (AMRAP – Reps)
24 minute EMOM
1: 12/9 Cals Row + Max Burpees
2: Slow recovery row
Score = Number of Burpees
Goal – increase heart rate on odd minutes, then work on active recovery on even minutes.