CrossFit PPG – CrossFit


A: Warm-up Option (No Measure)

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


B: Hang clean + Clean (1-1-1)

Perform one hang clean and then one clean. (You must hang onto the bar)

Custom Metcon

C: Murph Prep (Time)

Complete the following for time:

800M Run

45 Pull Ups

90 Push Ups

135 Air Squats

800M Run
** Athlete’s MUST start and finish the workout with the 800M runs however the middle portion (Pull Ups / Push Ups / Squats) may be partitioned in any manner.

Rx+ ~ weighted vest