CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Front Squat (4-3-2-3-2-1-2)
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.
Custom Metcon
C: Metcon (Time)
Complete the following for time;
Run 400 Meters
40 Kettlebell Swings (53/35 lbs)
40 Single-Arm Kettlebell Thrusters (20 Each Side)
40 Kettlebell Swings
Run 400 Meters