CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Custom Metcon
Weightlifting
B: Hang Clean (3-3-2-2-1-1)
Focus on Speed under the bar
C: Metcon (3 Rounds for reps)
In teams of 2 complete the following;
i. Alternating full rounds, complete as many rounds and reps as possible in 6 minutes of;
100 Meter Run
10 Strict Press (75/55 lbs)
10 KB Russian Swings (53/35 lbs)
** REST 2 MINUTES **
ii. Alternating movements, complete as many rounds and reps as possible in 6 minutes of;
15 AbMat Situps
15 Push Press (75/55 lbs)
15 Air Squats
** REST 2 MINUTES **
iii. Alternating movements, complete as many rounds and reps as possible in 6 minutes of;
20 KB Sumo Deadlift High Pull (53/35 lbs)
20 Push Jerk (75/55lbs)
20 Double Unders