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: Power Clean (3-3-3)
*Bar may not rest on ground in set and no re-grip
Custom Metcon
C: Metcon (3 Rounds for reps)
Complete the following for reps (3 Rounds):
i. Complete as many rounds and reps in 4 minutes of;
10 Cleans (95/65 lbs)
10 Abmat Situps
***REST 2 MINUTES***
ii. Complete as many rounds and reps as possible in 4 minutes of;
8 Cleans (115/80 lbs)
8 Abmat Situps
***REST 2 MINUTES***
iii. Complete as many rounds and reps as possible in 4 minutes of;
6 Cleans (135/95 lbs)
6 Abmat Situps
*Athletes may only use one bar and must change their own weight
*Begin each AMRAP at the top…no continuation
*Hands must both touch in front of feet at top of situp.
Rx+~ = i – 135/95 lbs / ii. 155/105 lbs / iii. 185/135 lbs