PG Crossfit – CrossFit
10 Minute EMOM
3 Box Jumps (30/24)
2 Hang Snatch
Increase to a heavy weight for HS.
Metcon (AMRAP – Rounds and Reps)
8 Minute EMOM/AMRAP
10 Deadlifts (225/155)
5 Burpee Box Jump Over (30/24)
At 15 minutes, do 5 minute AMRAP
5 DL (275/185)
30 Foot Handstand Walk/3 wall walks
If you cannot complete the prescribed movements in under a minute, then turn it into an AMRAP for 8 Minutes. Everyone must stop at 8 minutes and rest (add weight) until 15 minutes. Then do the 5 minute AMRAP,
Score is AMRAP rounds and reps.