PG Crossfit – CrossFit
Metcon (No Measure)
RIG Work
20 min EMOM
Min 1:5 RMU seated pulls/ High C2B/ Rin Row
Min 2: 5 RMU Catch and Dip/ BMU catch and dip/ Negative PU
Min 3: 3 RMU/ BMU/ PU(strict banded)
Min 4: rest/contemplate
Metcon (Time)
21-15-9
AB Cals
Push Press (P 135/95, Rx 95/75)