PG Crossfit – CrossFitMetcon (AMRAP – Reps)EMOM x30 Min 1: Front Squats (115/85 Sx 85/65) Min 2: Box Jumps Min 3: Burpees Min 4: Back Squats Min 5: Rest *Pick a rep scheme each min that allows for :45 sec of work.
PG Crossfit – CrossFitMetcon (AMRAP – Reps)E90 x5 100m run then max T2BThe goal is to test T2B here, so get through the run at a pace that doesn’t kill you but also isn’t wasting time. If you cannot do T2B here is the scaling breakdown. T2B->...
PG Crossfit – CrossFitDeadlift (4 sets of 5 @ 75-85%)Sham (Time)7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007To learn more about Sham...
PG Crossfit – CrossFitDirty 30 (Time)For Time: 30 AB CalsThis is an all-out sprint, really no hiding. In Wodify, keep track of what bike you used.Metcon (Time)For Time 1.5k Row 30 Squat Snatches (115/85) Sx –(85/65)*Partition as desired* 14 min cap* P...
PG Crossfit – CrossFitMetcon (Time)4 Rds Each For Time: Partner A runs a 400m Wallball Run (Rx 20/14 Sx 14/10) Partner B completes 20 Walking Wallball Lunges (P with Wallball in OH) 10 Burpees 5 Wallball Thrusters *Switch once both partners are...
