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: Seated Strict Press (3-3-3)
Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench
Custom Metcon
C: Metcon (AMRAP – Rounds)
Every minute, on the minute, complete the following for 20 Minutes:
Minute 1: 12/10 Calorie Assault Bike
Minute 2: 4 Wall Walks
Minute 3: 12 Box Jumps (24/20 in)
Minute 4: 14 KB Swings (53/35 lbs)