CrossFit PPG – CrossFit
A: Athletes Choice (No Measure)
10 Minutes
Warm-up
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift you need to work on…you have 20 minutes to master the technique
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 12 minutes of:
12/10 calorie Assault Bike
10 Alternating DB Snatch (50/35 lbs)
8 Hand Release Push Ups
***
For minutes 0:00 through 4:00, non working partner must hang from the rig while reps are being accumulated.
For minutes 4:01 through 8:00, non working partner must hold a front leaning rest while reps are being accumulated
For minutes 8:01 through12:00, non working partner must bear hug hold a sandbag while reps are being accumulated
If at any point, the non-working partner separates from rig, front leaning rest, or drops the sandbag, all work must stop until the position is reacquired before work towards the AMRAP can continue.
Make-Up Day
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.