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: Power Clean (5-5-5)
Custom Metcon
C: Metcon (2 Rounds for reps)
Complete as many rounds and reps as possible in 9 minutes of:
300M Row/SKi
7 Deadlifts (155/105 lbs)
14 Abmat Situps
7 Power Clean (155/105 lbs)
REST 1 MINUTE
Complete as many rounds and reps as possible in 9 minutes of:
300M Row/Ski
7 Deadlifts (155/105 lbs)
14 Abmat Situps
7 Power Clean (155/105 lbs)
*Athletes will alternate ergs (athlete’s choice)between skier and rower for each amrap
*Each amrap will begin on the erg