PG Crossfit – CrossFit
August 8 – PGCF goes tubing! Mark your calendars.
Metcon
Benchmark #2 (2 Rounds for reps)
17 Minute Total – each part scored individually
0-9 minute AMRAP
• 15 Wallballs (20/14)
• 10 TTB
• 5 Devil Press (50/35)
9-12 minute rest
Starting at 12 minute
1K M row (5 minute time cap)
Skill
Pull-ups (EMOM X 12)
Do 3-5 reps of your next progression of pull ups. Strict, kipping, butterfly, etc.
Warm-up
Warm-up (No Measure)
2 X Row 1 minute just legs, 1 minute just arms, 1 minute both.
Inchworms, deep squat, simba, scorpions.
Hollow Hold, toes to upright, T2B/K2C
Double DB DL, Double DB High Pull, Devil’s Press
Wall Ball Thruster, WB