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: Seated Strict Press (3-3-3)
Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench
Custom Metcon
C: Metcon (3 Rounds for reps)
Complete the following for three sets of as many reps as possible:
In 4 minutes, complete as many rounds and reps as possible of:
5 Shoulder to Overhead (115/80 lbs)
25 Double Unders
**REST 90 Seconds**
In 6 minutes, complete as many rounds and reps as possible of:
5 Shoulder to Overhead
25 Double Unders
10 Box Jump Overs (24/20″)
**REST 90 Seconds**
In 8 minutes, complete as many rounds and reps as possible of:
5 Shoulder to Overhead
25 Double Unders
10 Box Jump Overs
10 Bar Facing Burpees