CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Seated Strict Press (3-3-3)
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 (AMRAP – Rounds and Reps)
In teams of 2 alternating full rounds, complete as many rounds and reps as possible in 20 minutes of;
4 Pull Ups
8 Push Press (95/65 lbs)
16 Squats
* After every 6 rounds (3 each), teams will run 200m together
Runs do not count toward total
Rx+ ~ 4 Strict Pull Ups / 8 Shoulder Press @ 45% of 1RM