CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Mobility WOD
Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.
Custom Metcon
C:1: Metcon (2 Rounds for reps)
In teams of 2, alternating full rounds, complete the following;
As many rounds and reps as possible in 11 minutes of;
10 Hang Power Cleans
5 Burpees Over the Barbell
Rest 5 minutes, and then,
As many rounds and reps as possible in 11 minutes of:
Row 150 Meters
16 SIngle Arm KB/DB Snatches
* Suggested weights are 115/75 on HPC and 53/35 on Snatch
* If you don’t have (or want) a training Partner, complete C:2 as a solo athlete.
C:2: Metcon (2 Rounds for reps)
Complete the following;
As many rounds and reps as possible in 11 minutes of;
10 Hang Power Cleans
5 Burpees Over the Barbell
Rest 5 minutes, and then,
As many rounds and reps as possible in 11 minutes of:
Row 150 Meters
16 SIngle Arm KB/DB Snatches
* Suggested weights are 115/75 on HPC and 53/35 on Snatch