CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Gymnastics
B: Toes-To-Bar
Work on a progression or strength for acculating multiple toes to bar in succession.
Custom Metcon
C: Metcon (3 Rounds for reps)
IIn teams of 2, complete the following for reps in each round;
i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Hang Cleans (approx. 50% to 60% of 1RM)
9 Box Jump Overs (24/20)
*** REST 3 MINUTES***
ii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
10 Deadlifts
10 Wall Ball Situps to Target* (20/14)
*The ball must be thrown out of the sit up to strike a chalk mark of your chin while standing facing the wall.
*** REST 3 MINUTES***
iii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
3 Burpee Pull Ups + 3 Pull Ups
9 KB Swings (53/35 lbs)
Deadlift weight will be same as HPC from section i.