CrossFit PPG – CrossFit

Warm-up

A: Athletes Choice (No Measure)

10 Minutes

Weightlifting

B: “Pick your Poison”

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

Make-Up Day

C: 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.

Custom Metcon

C: Metcon (3 Rounds for reps)

In teams of 2, complete the following for reps in each round;

i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;

6 Hang Snatch (95/65 lbs)

9 Box Jumps Overs (24/20)

*** REST 2 MINUTES***

ii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;

6 Push Press (95/65 lbs)

9 KB Swings (53/35 lbs)

*** REST 2 MINUTES***

iii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;

6 Clean and Jerk (95/65 lbs)

9 Burpees