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: Metcon (3 Rounds for reps)
On a 3 Minute running clock, complete the following for max reps
350/300M Row
12 KB Swings (53/35 lbs)
Push Ups / Pull Ups / Push Press (75/55 lbs)
***REST 3 minutes between rounds and repeat 2 more times
Rx+ ~ Handstand Push Ups / Bar Muscle Ups / Push Press at 95/65 lbs)
*Across the 3 rounds, the last movement for rep count will change. Round 1 is max pushups, round 2 is max pull ups, and round 3 is max push press
Weightlifting
C: Push Press (3-3-3)
Beginning exactly 5 minutes after the completion of Part B, Athletes will have 14 minutes to find today’s heavy push press x 3.