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)