CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift you need to work on…you have 20 minutes to master the technique
Custom Metcon
C: Metcon (3 Rounds for reps)
In teams of 2, complete the following for reps:
i. Alternating full rounds, complete as many rounds and reps in 6 minutes of:
24 Double Unders
12 AbMat Situps
6 Hang Power Snatch (95/65 lbs)
**REST 2 Minutes**
ii. Alternating full rounds, complete max shuttle runs in 4 minutes (25′ each way).
1-2-3-4…*
**REST 2 Minutes**
iii. Alternating full rounds, complete many round and reps as possible in 6 minutes of:
9 Box Jump Overs (24/20 in)
7 Hang Power Cleans
5 Bar Facing Burpees
* Athlete 1 will run 1 shuttle run, 25′ down and 25′ back. Athlete 2 will run 1 shuttle run (25′ down and 25′ back). Athlete 1 will then run 2 shuttle runs (down, back, down, back = 2 reps). Athlete 2 will then do 2 shuttle runs. Continue this pattern for 4 minutes.