CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Gymnastics
B: Skill Work (1-1-1)
Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
In teams of 2, with a waterfall format, complete as many rounds and reps as possible in 16 minutes of:
9 Hang Power Cleans (95/65 lbs)
7 Box Jump Overs (24/20 in)
5 Shoulder to Overhead (95/65 lbs)
3 Atomic Situps (45/35 lb plate)
1 Rope Climb (15′)
*Rest 1 Minute
Athlete A will start with HPC, once that segment is completed, that athlete will move onto the 7 Box Jump Overs. Once that occurs, Athlete B will start the 9 Hang Power Cleans. The athletes will follow each other through the sequence but must wait until the athlete ahead of them has completed the section. Once Athlete B completes the 1 rope climb, both teammates will wait 1 minute from that point and start the waterfall again until time expires.