CrossFit PPG – CrossFit


A: Warm-up Option (No Measure)

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


B: Elevated Deadlift (3-3-3)

Elevated Deadlift x 3 reps

* Your feet should be elevated off of the ground via Bumpers or Jerk Box Tops.

* The point is to over-emphasize the bottom load position

Rest 60 seconds

10 V-Ups + 5 Hollow Rocks between sets

Custom Metcon

C: Metcon (Time)

In teams of 2, complete the following for time;

i. Alternating full rounds, complete 6 rounds each of;

7 Deadlifts (95/65 lbs)

7 Pull Ups

***REST 3 Minutes***

ii. Partners will then alternate full rounds to complete 6 rounds each of;

7 Wall Balls (20/14 lbs)

7 Single DB Shoulder to Overhead (50/35 lbs)

7 Sit Ups