CrossFit PPG – CrossFit
A: Warm Up (No Measure)
500m Row followed by 10 minutes of coach led Posterior Chain stretches (Hamstring / Calf / Hip Flexors / Ankle)
B: Back Squat (E2MOM – 12minutes (6 sets))
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
*Set 6 – 2 reps @ 80-90%
C: Metcon (AMRAP – Rounds and Reps)
In teams of 2 complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24″/20″)
* Team members will alternate complete rounds