CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
Custom Metcon
B: Push Press (5-5-5-5-5)
C: Metcon (Time)
In teams of 2, complete the following for time;
i. Alternating full rounds, complete 3 rounds each of;
150m Run
12 Alternating Single Arm DB Snatch
9 Wall Balls
6 Toe to Bar
**** REST 2 MINUTES ****
ii. Alternating full rounds, complete 6 rounds each (team total of 12) of;
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
* For every 4 rounds completed as a team (2 cycles each), each team will complete 2 rope climbs.
* Suggested weight for WB is 20/14 lbs
* Suggested weight for DB is 35/50 lbs
* Suggested weight is 50% of Part B
* For example, Joe completes the barbell complex while Sue rests. Sue completes her 1st complex while Joe rests. Each member runs through the complex one more time each and then each will complete a rope climb while the other rests. They will move back to the barbell and repeat that cycle 2 more times.
* For weighted elements, choose a weight that you can manage unbroken but will challenge you