PG Crossfit – CrossFit

Bench Press (6 sets of 5 at 70% or higher)

Metcon (Weight)

Max Thrusters in 15 min

(Sx add 5# Rx add 10#, P add 20#)

Start with the empty barbell. Every fail/stop/drop run 200m then add the required weight.
You’re going for both max thruster weight and max reps within the 15 min time cap. In the early rounds you want to rack up reps keeping in mind the harder you go there, the harder it will be to thruster the heavier weights.

Metcon (AMRAP – Reps)

Same metcon as above, just a second score for # of reps