CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Metcon
PPG Games – 16.3 (AMRAP – Reps)
Grinch’s Chains, Bells, & Balls
In 6 Minutes complete as many rounds and reps as possible of;
25 Double Unders
15 KB Swings (53/35#)
10 Wall Balls (20/14”)
*Conversion is 60 singles to equal 25 double unders
*US Kettlebells – if you’ve swung Rx before, swing it here
*Standard Scoring of total reps divided by number of participants per team.
PPG Games – 16.4 (Weight)
Santa’s Sledlift Deadlift Ladder
Each team member will have 1 minute to move through a deadlift ladder for total weight.
• M weights are; 100/140/205/245/295/330/375
• F weights are; 65/95/135/165/195/ 220/250
*If the ladder is cleared with time left, max reps at last bar will count toward total.
*If the ladder is not cleared, athletes may move backwards 1 bar from missed lift, and max reps at that weight will count towards total.
*Weights are equaled for the use of a multiplier for Females
*Score is total weight divided by number of athletes
PPG Games – 16.5 (Time)
Rudolf’s Relay
Team members will complete 2 rounds each, relay style, of the following for time;
400/325 meter row
21 Single Arm KB Snatch (53/35/18lbs)
18 Box Jumps / Step Ups
15 Thrusters (75#/55#)
12 Burpee Pull Ups
* Teammate must wait until the next station is clear before starting that movement
* Teams with more than 4 persons will run two mirrored partners that MUST stay together.