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: “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 (2 Rounds for reps)
In teams of 2 alternating complete rounds, complete as many rounds and reps as possible in 9 minutes of:
10 Calorie AB
6 Thrusters (95/65 lbs)
6 Toes to Bar
Rest until the running clock reaches 11:00, and then…
B.
In teams of 2, alternating complete rounds, complete as many rounds and reps as possible in 9 minutes of:
100M Run
5 Burpee Box Jump-Overs (24″/20″)
5 Push Press (95/65 lbs)