CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Seated Strict Press (3-2-1-1-1)
Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench
Custom Metcon
C: Metcon (4 Rounds for reps)
Against a 3-minute running clock:
Row 500/400 Meters
Shoulder to OH at Max Reps (Men will use 75% of BW / Women will use 57% of BW)
Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.