CrossFit PPG – CrossFit

A: Coach Led Warmup

A: Coach Led Warmup (No Measure)

Weightlifting

B: Back Squat (E3MOM – 15 Minutes)

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

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @95+%

Custom Metcon

C: Metcon (Time)

Complete the following for time;

For time:

40 Wall Ball Shots (20/14 lbs)

20 Burpee Box Jump-Overs (24″/20)

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Time cap = 12 minutes
~ If you fail to complete the work, your score is 12:00 minutes and put total reps in comments (not Rx)