CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Hang Clean + Squat Clean (E1.5MOM – 15 Minutes)
Every 90 seconds, for 15 minutes (10 sets):
Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings (53/35 lbs)
Rest 3 minutes between sets, and complete a total of 5 sets.
* Keep a running tally of completed rounds across 5 sets
*Pick up where you left off on previous rounds