CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
C: Metcon (Time)
Complete 5 Rounds for time of:
6 Deadlifts (70% of Part B)
9 S-DB Shoulder to Overhead (50/35 lbs)
12 Abmat Situps
24 Double Unders
B: Shoulder to Overhead (3-3-3)
This may be a Shoulder Press, Push Press, Push Jerk, or Split Jerk
Custom Metcon
C: Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes complete three sets for time of :
400M Run
10 Shoulder to Overhead (60% of BW)
5 Bar Facing Burpees