Main – CrossFit
CrossFit PPG upper (No Measure)
row 500m
10m inchwarm
10m spider walks
x2
10 pvc passthroughs
10 pushups
10 situps
10 mountain climbers
Front Squat
Metcon (6 Rounds for weight)
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple.
Metcon (3 Rounds for weight)
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
Metcon (AMRAP – Reps)
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots