CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Elevated Dead Lift (3-3-3)
Elevated Deadlift x 3 reps
* Your feet should be elevated off of the ground via Bumpers or Jerk Box Tops.
* The point is to over-emphasize the bottom load position
Rest 60 seconds
10 V-Ups + 5 Hollow Rocks between sets
Custom Metcon
C: Metcon (Time)
In teams of two, complete three rounds each of:
300/250 m Row
(rest station)
20 Hang Cleans (95/65 lbs)
(rest station)
20 Wall Ball Shots
(rest station)
20 Deadlifts (95/65 lbs)
(rest station – for 2 rounds)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Hang Cleans and Partner B is in the rest station. Teams will follow this sequence until both teammates have completed three full rounds (partner B finishes DL for 3rd Time)