CrossFit PPG – CrossFit

B: Seated Strict Press (3-3-3)

Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench
Spend 15 minutes finding todays heavy 3rm

A: Warm-up Option (No Measure)

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

Warm-up

Weightlifting

Custom Metcon

C: Murph Prep (2 Rounds for reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Chest to Bar Pullups

10 Hand Release Push Ups

15 Jumping Air Squats

20 Shuttle Runs (Each 25′ is 1 rep)

****REST 2 MINUTES****

Complete as many rounds and reps in 10 minutes of:

5 Pull Ups

10 Push Ups

15 Air Squats

20 Shuttle Runs

*Score will be total reps for each segment
Rx+ ~ Wear a weighted vest