CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Hang Power Clean (3-3-3)
Custom Metcon
C: Metcon (AMRAP – Reps)
DT Ladder
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
• Round 1 – 95, 65lb
• Round 2 – 135, 95lb
• Round 3 – 155, 105lb
• Round 4 – 185, 130lb
• Round 5 – 205, 145lb – *AMRAP with remaining