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 reps as possible in 8 minutes of:
3 Hang Squat Cleans (115/85 lbs)
6 Kettle Bell Swings (53/35 lbs)
9 Push Ups
Rest EXACTLY 2 minutes, and then:
B.
Alternating full rounds, complete as many reps as possible in 8 minutes of:
6 Shoulder to Overhead (115/80 lbs)
8 KB Sumo Deadlift High Pull (53/35 lbs)
10 AbMat Situps