CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Metcon
B: 1-Mile Run (Time)
Max Effort 1-Mile Run
Custom Metcon
C: Metcon (AMRAP – Rounds)
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps
* Recommended weights are 135/95lbs. Do NOT USE more than 75% of your 1RM.
* Total Meters rowed in Section D. No pulls after 30 seconds.
D: Metcon (Distance)
30 Second Row Sprints from Section C