CrossFit PPG – CrossFit


A: Athletes Choice (No Measure)

10 Minutes


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

Make-Up Day

C: Metcon (Time)

In teams of 2, complete the following 3 workouts for time. The 3 workouts may be done in any order and the rep scheme can be split in any manner, as long as each partner completes 21-15-9 of each section before moving on to the next chosen workout.


Goblet Squats (53/35 lb)

Plate Ground to Overhead (45/35 lbs)


Kettle Bell Swings (53/35 lbs)

AbMat Situps


Calorie Row

Overhead Walking Lunge with Plate (45/35 lb)

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.