CrossFit PPG – CrossFit

Warm-up

A: Warm-up Option (No Measure)

Use this time to follow a coach led warmup or athletes choice.

Weightlifting

B: Front Squat (3-3-2-2-1-1)

Custom Metcon

C: Metcon (2 Rounds for reps)

In teams of 2 complete the following;

i. Alternating movements, complete as many rounds and reps as possible in 7 minutes of;

12 Calorie Row

10 KB Swings (53/35 lbs)

8 Pull Ups + 4 Box Jump Overs

** REST 2 MINUTES **

ii. Alternating movements, complete as many rounds and reps as possible in 7 minutes of;

15 AbMat Situps

12 Alternating DB Snatch (53/35 lbs

9 Wall Balls (20/14 lbs)