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: Thruster (3-3-3)
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many round and reps as possible in 15 minutes of:
Buy in: 45 Push Press (95/65 lbs)
Then in remaining time, as many rounds and reps as possible of:
5 Hand Release Push Ups
7 Thrusters (95/65 lbs)
9 Calorie Row / Bike / Ski*
* Athletes will rotate between ergs through the AMRAP. They will start with the row on Round 1, move to Bike on Round 2, and Ski on Round 3. On Round 4 they will move back to the rower and continue this pattern until time expires.