CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Custom Metcon
B: Murph Prep (Time)
Complete the following for time:
Run 800M
Complete 5 rounds of:
3 Pull Ups / 6 Push Ups / 9 Squats
~Rest 3 Minutes~
Run 600M
Complete 5 rounds of:
3 Pull Ups / 6 Push Ups / 9 Squats
~Rest 2 Minutes~
Run 400M
Complete 5 rounds of:
3 Pull Ups / 6 Push Ups / 9 Squats
~Rest 1 Minute~
Run 200M
Complete 5 rounds of:
3 Pull Ups / 6 Push Ups / 9 Squats
Then
20 Burpees to 6″ target (rig or wall)
Rx+~ Wear a weighted vest