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, alternating full rounds, complete as many rounds and reps as possible in 6 minutes of:
5 Clean and Jerk (95/65 lbs)
7 Hand Release Pushups
9 Air Squats to target
Rest 2 minutes, and when the running clock reaches 8:00…
Alternating full rounds, complete as many rounds and reps as possible in 5 minutes of:
24 Double Unders
12 Deadlifts (95/65 lbs)
Rest 1 minutes, and when the running clock reaches 14:00…
Alternating full rounds, complete as many round and reps as possible in 4 minutes of:
10 Hang Power Cleans (95/65 lbs)
5 Bar Facing Burpees