CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
B: Metcon (3 Rounds for reps)
In teams of 2, complete the following:
i. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 9 minutes of:
12 Calorie Row
9 Hang Power Snatch (75/55 lb)
12 AbMat Situps
– REST 3 Minutes–
ii. In teams of 2, alternating movements, complete as many rounds and reps as possible in 9 minutes of;
150M Run
27 Double Unders + 9 Hang Power Cleans (95/65 lb)
6 Box Jump Overs + 6 Burpee Pull Ups
–REST 3 Minutes–
iii. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 9 minutes of:
12 Calorie Ski
9 Deadlifts (135/95 lbs)
6 Plate Ground to Overhead (45/35 lb)