CrossFit PPG – CrossFit


A: Athletes Choice – 15 (No Measure)

Spend 15 minutes stretching, rolling, banding, and preparing to WOD.


B: Skill Work (1-1-1)

Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….

Custom Metcon

C: Metcon (Time)

Complete the following for time;

20 Wall Ball Shots (20/14 lbs)

20 Hang Cleans (95/65 lbs)

20 Pull Ups

20 Deadlifts

20 Push Ups

20 Box Jumps (24/20″)

20 KB Swings (53/35 lbs)

20 Toe to Bar

20 Air Squats

20 Hang Snatch

20 Double Unders

20 Situps

20 Burpees

* Athletes will complete a 200m run between each movement. They are to be done in order. The time will expire after the 200m run following the burpees.