CrossFit PPG – CrossFit
Warm-up
Coach Led Warmup (No Measure)
Weightlifting
B: Hang Clean (3-3-2-2-1-1)
Spend 15-20 minutes to find today’s 1RM
Custom Metcon
C: Metcon (2 Rounds for reps)
In teams of 2 alternating full rounds, complete as many rounds and reps as possible in 9 minutes of;
12 Calorie Row
6 Burpees over the Rower
**** REST 4 Minutes ****
Alternating full round, complete as many rounds and reps as possible in 9 minutes of;
4 Box Jump Overs (24/20 ins)
8 Hang Cleans
16 Double Unders or 32 Single Unders
~ You must remain seated on the rower until the calorie count is 12
~ Your feet may NOT touch the box on the jump over
~ Suggested weight for your Hang Clean is 50% of today’s Part B