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: Hang Squat Clean + Push Jerk + Split Jerk (1-1-1)
Custom Metcon
C: Metcon (AMRAP – Reps)
Hook & Ladder
In teams of 2, complete as many reps as possible in 16 minutes of;
1 Burpee
1 Pull Up / Chest to Bar Pull Up
1 Wall Ball (20/14 lbs)
1 KB Swing (53/35 lbs)
1 Hand Release Push Up
1 Rope Climb (15′)
*Rep scheme is 1 of each, then 2 of each, then 3 of each etc until the 16 minutes expires.
*You may divide the reps in any manner you want between teammates
*You must go in order