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 (3 Rounds for reps)

In teams of 2, complete three rounds for max reps of;

90 Seconds of Burpees

90 Seconds of Wall Ball Shots (20/14 lbs)

90 Seconds of Deadlifts (115/85lbs)

90 Seconds Medicine Ball Sit-Ups (20/14 lbs)

90 Seconds of Hang Power Cleans (115/85 lbs)

Rest 90 Seconds

~ Only one partner may be working at a time

~ Teams may divide reps however they choose