CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.
Custom Metcon
C: Metcon (3 Rounds for reps)
i. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in in 6 minutes of:
5 Clean and Jerk (95/65 lbs)
7 Hand Release Pushups
9 Air Squats to target
***Rest 2 Minutes ***…
ii. Complete as many rounds and reps as possible in teams of 2, alternating full rounds, in 6 minutes of:
24 Double Unders
12 Deadlifts (95/65 lbs)
***Rest 2 Minutes ***
iii. Complete as many rounds and reps as possible reps as possible in teams of 2, alternating full rounds, in 6 minutes of:
9 Wall Ball Situps (20/14 lbs)
7 Power Cleans (95/65 lbs)
5 Bar Facing Burpees
* Scoring is reps across all three AMRAPS
i. 21 Reps
ii. 36 Reps
iii. 21 Reps
Make-Up Day
D: Make Up Session (No Measure)
If you choose, please take this opportunity to make up a workout / lift that you missed in the recent past. This will be contingent on the coach’s ability to run the clock against the class, equipment availability, and space for regularly scheduled class.