PG Crossfit – CrossFit
Metcon (Calories)
Rower Sprints!
3 Rds :30 on/1 min off
1 min rest
3 Rds :45 on/:45 off
1 min rest
3 Rds 1 min/:30 off
Score is total calories across all sprints
Rig Work Skill
Work towards 15-20 reps of any gymnastic skill. Focus on good form and technique in a lower level skill before moving onto a harder one.