CrossFit PPG – CrossFit


A: Warm-up Option (No Measure)

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


B: Hang Squat Clean + Push Jerk + Split Jerk (1-1-1)

Custom Metcon

C: Metcon (AMRAP – Rounds)

Every minute, on the minute for 20 minutes, complete the following for rounds:

Minute 1 – 30 Double Unders

Minute 2 -12 Calorie Row

Minute 3 -12 Wall Ball Situps (20/14 lb)

Minute 4 -8 Calorie Assault Bike

Minute 5 – 10 KB Swings (53/35 lbs)
* The programming for tomorrow involves moving heavy loads for a one rep max of 3 lifts (CrossFit Total)

Today should be used as active recovery but athletes may opt to change rep schemes to accommodate their needs.