CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Front Squat (3-3-3)
Custom Metcon
C: Metcon (3 Rounds for reps)
In teams of 2, complete the following for reps in each round;
i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Hang Cleans (approx. 50% to 60% of 1RM)
9 Box Jump Overs (24/20)
*** REST 2 MINUTES***
ii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
10 Deadlifts
7 Wall Ball Situps to Target* (20/14)
*The ball must be thrown out of the sit up to strike a chalk mark of your chin while standing facing the wall.
*** REST 2 MINUTES***
iii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
3 Burpee Pull Ups + 3 Pull Ups
9 Air Squats
Deadlift weight will be same as HPC from section i.