CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Overhead Squat (3-3-3-3)
Four sets of:
Overhead Squats x 3 reps
Rest 90 seconds
Hollow Rocks x 30-45 seconds
Rest 90 seconds
Custom Metcon
C: Metcon (4 Rounds for reps)
Complete as many rounds and reps as possible in 3 minutes of:
10 Alternating Single Arm DB/KB Snatches
10 Box Jump-Overs or step overs (24/20)
10 Russian Twists – slow count (45/25 plate)
Rest 3 minutes between sets, and complete a total of 4 sets.
* Start from the beginning of the AMRAP in each set