CrossFit PPG – CrossFit
Happy Birthday Coach Madeline!!!!
Warm-up
A: Warm-up (No Measure)
3 Rounds of Rowling then;
2 Rounds of;
3 Wall climbs with 20 second static hold
6 Inchworms with hand past shoulders
12 Jumping Split Squats with 3 second hold at bottom
*Empty bar jerks as a class
7 BTN Jerks
7 No-Dip Split Jerks
7 Head- Top Jerk Drops
7 Full Jerks with pause at bottom
Weightlifting
B: Split Jerk (1-1-1-1-1)
Take 15-20 minutes to build to today’s heavy Jerk
Custom Metcon
C: Metcon (4 Rounds for reps)
Against a 2-minute running clock, complete:
20/15 Calories of Rowing
115/80 lb Shoulder to Overhead x max reps
Rest 2 minutes between sets, and complete a total of four sets.
*Based on Calorie difference, count ONLY S2OH reps in score.