CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: Hang Power Snatch (3-3-3)
Custom Metcon
C: Metcon (4 Rounds for reps)
In teams of 2, complete the following for max reps (4 sets).
i. On a 3 minute clock, one partner at a time will complete 1 round each of;
5 Hang Power Snatch (95/65 lbs)
5 Bar Over Burpees
20 Double Unders
In the time remaining with only one partner working at a time, complete max reps of Toes to Bars
***. REST 1 Minute ***
ii. i. On a 3 minute clock, one partner at a time will complete 1 round each of;
5 Hang Power Snatch
5 Bar Over Burpees
20 Double Unders
In the time remaining with only one partner working at a time, complete max reps of Box Jump Overs (24/20 in)
*** REST 1 MINUTE ***
iii. On a 3 minute clock, one partner at a time will complete 1 round each of;
5 Hang Power Snatch
5 Bar Over Burpees
20 Double Unders
In the time remaining with only one partner working at a time, complete max reps of Calorie row
*** REST 1 Minute ***
iv. On a 3 minute clock, one partner at a time will complete 1 round each of;
5 Hang Power Snatch
5 Bar Over Burpees
20 Double Unders
In the time remaining with only one partner working at a time, complete max reps of Wall Walks
* Score is reps for each round
* Partners do not have to do equal reps