CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
C: Shoulder Press (3-3-3)
Custom Metcon
C: Metcon (3 Rounds for calories)
Every minute, on the minute for 18 minutes, complete the follow for calories:
Minute 1 – Assault Bike
Minute 2 – Rest
Minute 3 – Row
Minute 4 – Rest
Minute 5 – Ski
Minute 6 – Rest
*Complete this sequence 3 times total for cumlative Calories of Bike, Row, and Ski