CrossFit PPG – CrossFit

Warm-up

A: Coach Led Warmup (No Measure)

Weightlifting

B: Bench Press (3-3-3-3)

After warming up, keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

Custom Metcon

C: Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets):

Row 500 Meters

20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

40/30 Push-Ups