CrossFit PPG – CrossFit

Warm-up

A: Coach Led Warmup (No Measure)

B: Push Press (3-3-2-2-1-1)

Weightlifting

Custom Metcon

C: Metcon (Time)

In teams of 2, complete the following for time;

a. Alternating movements, complete 6 rounds total of;

15 Push Press

20 Wall balls (20/14 lbs)

25 Abmat Situps

*** REST 3 MINUTES ***

b. Alternating full rounds, complete 6 rounds total of;

4 Bar Over Burpees

8 Ground to Overhead
~ suggested weight for barbell is 95/65 lbs.

~ This should represent 40% to 50% of your 1RM..if suggested weights are too heavy, scale accordingly so that the movements can be completed in no more than 2 sets.