PG Crossfit – CrossFit

Metcon (Time)

EMOM x12

Min 1: Max Cals on Cardio Machine of Choice

Min 2: Rest

Then in 15 min complete

80 Box Step Ups

60 Double Unders

40 Sit ups (P GHDs)

20 Push Ups

Partition part b as desired
Score is max cals on part A (enter in below spot) AND time for part B.

Metcon (6 Rounds for calories)

Max Cals Score

Accessory Work

3 sets of 10
Tricep extensions
Bicep curls
Shoulder superset( 1 lateral raise + 1 front raise)
Dumbells should be light enough to perform full set unbroken, stay slow and controlled