PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Overhead Banded Pull Aparts
• 10 Duck Walks
• 5 Strict Pull ups
Metcon
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Athlete does not start until that minute mark. If athlete fails to complete the work, switch to AMRAP until 12 minute mark. If athlete fails after one round of 12/12, do 12-12-14-14-14-14-16-16…
Accessory Work
Metcon (AMRAP – Reps)
12 minute EMOM:
1: 6 Inch worms with push ups
2: 6 Hamstring Walks
3: Max hollow rocks
4: Rest
Score = Total Hollow Rocks