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, complete the following for reps;
A. Alternating full rounds, complete as many rounds and reps as possible in 7 minutes of;
6 Thrusters (75/55 lbs)
8 Alternating DB Snatch (50/35 lbs)
12 Abmat Situps
***REST 3 Minutes***
B. Alternating full rounds, complete as many round as reps as possible in 7 minutes of;
5 Alternating DB Hang Clean & Jerk
7 Air Squats
9 KB Swings (53/35 lbs)