CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Deadlift (10-10-10-8-6)
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Custom Metcon
Metcon (Time)
Dirty 30 Alex Partner!
2 rounds for time
split work evenly
30 Box Jumps (24/20)
30 C2B
30 KBS (53/35)
30 FS (115/80)
30 T2B
30 PP (115/80)
30 DL (115/80)
30 WB
30 Burpees
30 DU (2to 1 singles)
happy 30th Birthday Alex!!