CrossFit PPG – CrossFit
Happy Halloween!
Warm-up
A: Warm-up (No Measure)
300M Row – Damper @ 10
Sloooow paced;
Empty Bar Good Morning x 10
Empty Bar Straight Leg Deadlift x 10
Empty Bar Hang Clean x 10
300M Row – Dampter @ 10
Weightlifting
B: Power Clean (1.1.1.1)
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Pull up work (Strict / Swing / Kip)
Custom Metcon
C: Metcon (Time)
Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)