CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Shoulder to Overhead (3-3-2-2-1-1)
This may be a Shoulder Press, Push Press, Push Jerk, or Split Jerk
Custom Metcon
C: Metcon (AMRAP – Reps)
“Brake Check”
Complete as many reps as possible in 12 minutes of;
3 Rounds of:
3 Pull Ups
9 Box Jump Overs (24/20ins)
Then:
9 Shoulder to Overhead (95/65lbs)
*Once you finish the 3 rounds of pull ups and BJO’s, complete the 9 shoulder to overhead. Then you will start back at the top in the 3rds before moving back to the barbell.
* Each full pass through is 45 reps
Rx+ ~ 3 Bar Muscle Ups & 185/135 lbs