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 (3-3-3)

Find today’s 3RM in 9 Minutes.

Custom Metcon

D: Metcon (2 Rounds for time)

Complete two sets for times of;

Row 500 Meters

30 Wall Ball Shots (20/14 lbs)

15 Toes to Bar

Rest 4 minutes