CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: Back Squat (3-3-3)
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 back squats* (75% of body weight…TODAY’s body weight, not your wish-you-were weight!)
* There exists the possibility that an athlete cannot clean and back-rack their 3/4 body weight. If that is the case, that athlete may use a rack. Otherwise, the weight will come from the floor.
Scaling:
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 reps 1/2 bodyweight back squats
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats