CrossFit PPG – CrossFit
1: Coach Led Warmup (No Measure)
2: Bench Press
Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4 reps @ 20X1 Rest 20 seconds Heavy Kettlebell Swings x 20 reps
3: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Ground to Overhead 100 Meter Run 10 Ring Dips 100 Meter Run
4: single arm dumbbell row
Two sets of: Single-Arm Dumbbell Row x 10 reps @ 2111 Rest as needed