CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift you need to work on…you have 20 minutes to master the technique
Custom Metcon
C:P: Metcon (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 21 minutes of;
60 Calorie Row
50 Sit Ups
40 Hand Release Push Ups
30 Cleans (135/95/65 lbs)
20 Pull Ups
10 Front Squats (135/95/65)
5 Rope Climbs
* Only 1 partner may work at a time
* Choose a weight in which you can manage 5 reps unbroken
* Both partners must do all work as prescribed to be Rx
C:S: Metcon (AMRAP – Rounds and Reps)
If no training partner is available or desired, complete as many rounds and reps as possible in 21 minutes of;
30 Calorie Row
25 Sit Ups
20 Hand Release Push Ups
15 Cleans (135/95/65 lbs)
10 Pull Ups
5 Front Squats (135/95/65)
3 Rope Climbs
* Only 1 partner may work at a time
* Choose a weight in which you can manage 5 reps unbroken