CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
B: Metcon (Time)
In teams of three, complete the following for time;
750 Meter Run
75 Hang Power Snatch (75/55 lbs)
75 Push Press (75/55 lbs)
75 Goblet Squats with Plate (25/15 lbs)
75 Calorie Assault Bike
75 Single DB Snatch (50/35 lbs)
75 Wall Ball Shots (20/14 lb)
75 WB Sit ups (14 lb)
75 Calorie Row
* Run / Bike / Row – only 1 athlete may work at a time but every athlete must accumulate at least 20 total calories and at least 200 m on the run
* All movements must have 2 athletes working simultaneously and must synchronize the completion of each rep together (bottom of Goblet Squats and WBs)
*In sit ups, both working athletes will synchronize a sit up as they pass the ball. Ball will strike behind holding athletes head at bottom of movement.