CrossFit PPG – CrossFit
Warm-up
Coach Led Warmup (No Measure)
Technique WOD
B: Metcon (No Measure)
Every 3 minutes, for 18 minutes (3 sets of each):
Station 1 – Pistol (or progression x 10 reps)
Station 2 – Bar Muscle-Ups or Ring Muscle-Ups x 3 reps
*If you don’t have these, use the progressions at full effort.
Custom Metcon
C: Metcon (3 Rounds for reps)
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jumps (24/20 ins)
Rest 60 seconds
60 seconds of hang power cleans (75/55 lbs)