CrossFit PPG – CrossFit


A: Warm-up Option (No Measure)

Use this time to follow a coach led warmup or athletes choice.


B: Barbell Z-Press (5-5-5)

C: Metcon (3 Rounds for reps)

Complete three sets for reps of:

On a 3 minute running clock, complete the follow for max reps:

12 Calorie Assault Bike

6 Shoulder Press (75/55 lbs)

Max Sandbag Cleans over the Shoulder (100/50 lb)

~ Rest 2 Minutes ~
Rx+ ~ Shoulder Press at 95/65 lbs & 150/100 lb Sand Bags