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 (4-4-4)
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, for 16 minutes, complete the following:
Minute 1 – 4 Sandbag Cleans over the Shoulder + 25 Double Unders
Minute 2 – 6 Shoulder Press + 6 Hang Cleans + 6 Deadlifts (95/65 lbs)
Minute 3 – 12 Plate Ground to Overhead (45/35 lb)
Minute 4 – 20 Air-squats to Target
Repeat the pattern for 4 rounds