CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Custom Metcon
B: GOAT EMOM (AMRAP – Rounds)
GOAT EMOM
Every minute on the minute for 15 minutes (3 sets of each) complete 25-35 seconds of work on the 3 movements that deserve your attention.
For example;
Minute 1 complete 30 Dubs
MInute 2 complete 10 T2B
Minute 3 complete 15 box jumps
Minute 4 complete 30 dubs
Minute 5 … and so on.
C: Metcon (2 Rounds for reps)
Complete as many rounds and reps as possible in 5 minutes of;
5 Deadlifts (205/135)
3 Hang Power Cleans (205/135)
1 Shoulder to Overhead (205/135)
***** REST 3 MINUTES *****
Complete as many rounds and reps as possible in 5 minutes of;
10 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
2 Shoulder to Overhead (135/95)
~ Athletes must use same bar and change out weights during rest
~ #Mayhem