CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Custom Metcon
B: Melodie (1-1-1)
For load;
3 Deadlift +3 Hang Power Cleans + 3 Jerks
Once the bar is engaged on the 1st Deadlift, the athlete may not let go of the bar and there will be no pause on the ground between lifts.
Custom Metcon
C: Metcon (Time)
Complete the following for time;
40/30 Calorie Row
20 Power Cleans (135/95 lbs)
40 Box Jump-Overs (24″/20″)