PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Push Ups
5 Cal Row
10 Scap pulls
Skill
Bench Press/ Double DB Row (12 Minute EMOM)
12 Minute EMOM
1: 5 Bench Press (75%-80%)
2: 10 Double Dumbbell Row (50/35)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Minutes Work/1 Minute Rest X 5.
9 Toes to bar
12/9 Cal Row
15 Wallballs (20/14)
Continue where you left off each round.