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 (Distance)
In teams of three, row for max distance (Score #1)
While 1 team member is rowing at all times, the other two athletes will complete as many rounds and reps as possible (Score #2 : C-2) in 16 minutes of:
10 sandbag cleans
20 Overhead Reverse Lunge with Plate (45/35 lb)
30 Plate Ground to Overhead (45/35 lb)
Your team has two scores. One max distance in meters and then rounds + reps