CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
A: In teams of 2, alternate movements to complete as many rounds and reps in 14 minutes of;
150M Run
10 Box Jump Overs (24′ / 20′) + 6 KB Swings (53/35 lbs)
12 AbMat Situps + 3 Sand Bag Cleans over shoulder
24 Double Unders + 8 Plate G2OH (45/35 lbs)
10 Single DB Hang Clean + Jerk (50/35 lbs)