CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: Push Jerk (3-3-2-2-1-1)
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 16 minutes of:
4 Burpees
8 Push Jerks (40% of Part B)
16 Situps
* For the 1st 8 minutes…while partner A works through the Round, Partner B will hang from a pull up bar. If the hanging partner drops, all work must stop. When Partner A is through the round, they must be hanging before Partner B can begin.
* For the 2nd 8 minutes…while one partner works through the Round, the other will hold their barbell in an overhead position. If the barbell partner drops the bar, all work must stop. When working partner is through the round, they must have their weight overhead before the other teammate can begin.