CrossFit PPG – CrossFit
A: Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.
B: Metcon (AMRAP – Rounds and Reps)
Death By Power Snatch
Minute 1 – 1 Snatch
Minute 2 – 2 Snatches
Minute 3 – 3 Snatches
Minute 4 – 4 Snatches
Etc, Until You Cant Match the Snatches With the Minute
* Weight used will be
50% of body weight for Males
40% of body weight for Females
*If you fail PRIOR to 10 minutes, return to last successful completed round and maintain that number into the 10th minute.
C: Metcon (3 Rounds for reps)
Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs
Double-Unders x Max Reps
Rest 4 minutes and complete three sets.