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: Deadlift (3-3-3)

Custom Metcon

C: Metcon (2 Rounds for reps)

A: In teams of 2, alternate movements to complete as many rounds and reps in 7 minutes of;

150M Run

10 AbMat Situps + 5 KB Swings (53/35 lbs)

25 Double Unders (45 Singles) + 10 hang power cleans (75/55 lbs)

***REST 3 Minutes***

C: In teams of 2, alternate movements to complete as many rounds and reps in 7 minutes of;

12 Deadlifts (75/55 lbs)

10 Wall Ball Shots (20/14 lbs) + 5 Pull Ups

8 Burpee Box Jump Overs (24′ / 20′)