CrossFit PPG – CrossFit


A: Warm-up Option (No Measure)

Use this time to follow a coach led warmup or athletes choice.


B: Front Squat (4-4-2-2)

Custom Metcon

C: Metcon (3 Rounds for time)

Every 4 minutes, for 12 minutes (3 sets) for times:

500/400 Meter Row

15 Thrusters (115/80 lbs)

Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.