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: Hang Power Clean x 2 + Front Squat x 2 (1-1-1)
Work up to a heavy HPC x2 plus Front Squat x 2
You must hang onto the bar through the 4 rep cycle
Custom Metcon
B: Metcon (2 Rounds for reps)
Complete the following for reps:
i. Complete as many rounds and reps as possible in 7 minutes of:
3 Hang Power Cleans (115/80 lbs)
6 Box Jump Overs (24/20 in)
9 Abmat Situps
** REST 2 MINUTES **
ii. Complete as many rounds and reps as possible in 7 minutes of:
3 Front Squats (115/80 lbs)
6 Toes to Bar
18 Second Handstand Hold (wall or freestyle)