CrossFit PPG – CrossFit

Warm-up

A: Coach Led Warmup (No Measure)

Weightlifting

B: Skills & Drills (No Measure)

This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.

C: Back Squat (EMOM – 6 Minutes @ 4 reps)

Complete 4 Back Squats at 70% of your 1RM every minute on the minute for 6 minutes.

Custom Metcon

D: Metcon (AMRAP – Rounds)

Every 3 minutes for 15 minutes (5 sets) complete:

12 Overhead Squats (95/65 lbs)

12 Burpees
~ Compare to 01/10/2017