CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Bench Press (3 sets for Max Reps)
Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Enter total reps
Gymnastics
C: strict pull-ups (3 sets for Max Reps)
Unbroken Strict Pull-Ups – This should be done within 30 seconds of completing the bench press set then rest 2-3 minutes.
Enter total reps
Custom Metcon
D: Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
50 Double-Unders
20 Push Presses (115/75 lbs)