CrossFit PPG – CrossFit

Warm-up

A: Athletes Choice (No Measure)

10 Minutes

Make-Up Day

B: 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.

Weightlifting

C: “Pick your Poison” (1-1-1)

Choose a lift you need to work on…you have 20 minutes to master the technique

Custom Metcon

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 of each section before moving on to the 15 and then onto the 9. All reps in that couplet must be completed before moving on to next chosen workout.

42-30-18

Wall Balls (20/14 lbs)

KB Swings (#53/35 lbs)

42-30-18

Overhead Squats (75/55 lbs)

Double Unders x 2

42-30-18

Calorie Row (18/13/8 for females)

Box Jump Overs (24/20 in)