PG Crossfit – CrossFit
Bench Press (4 sets at 87%)
Rep 1: 3 sec descent + 3 Second pause
Rep 2: 3 sec descent
Rep 3: Normal
Metcon (Time)
3 Rounds
25 Wall Balls
10 Devils Press (50/35)
5 RMU
If doing pull ups, double the RMU amount.
If doing ring rows, triple the RMU amount.