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: Pendlay Row (3-3-3)
Custom Metcon
C: Metcon (Time)
Complete the following for time:
Accumulate 6 minutes of a pull-up bar dead-hang hold
Each time you drop from the bar, complete:
24 double-unders
12 Medbsll Sit-ups (20/14 lbs)
6 Pendlay Row (95/65 lbs)
*17 Minute Timecap
No grips