CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Custom Metcon
B: Metcon (3 Rounds for reps)
Three sets for max reps of:
45 seconds of Concept 2 Row for Calories
Rest 45 seconds
45 seconds of Hand Release Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Pull Ups
Rest 45 seconds
* Rest 5 minutes and begin Part C
Rx+ ~ Handstand Push Ups / Bar Muscle Ups
* You must achieve at least 1 rep in each section of all 3 rounds to achieve Rx+
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps in 6 minutes of;
6 Hang Squat Cleans (115/80 lbs)
6 Bar Facing Burpees
* This will begin 5 minutes after the conclusion of Part B.