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)