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: Front Squat (EMOM – 8 Minutes)
Complete 8 reps every minute on the minute of Front Squat. Go as heavy as possible while maintaining good form. 60-70% of your 1RM is a good target weigh.
Custom Metcon
D: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Row (or AB if you choose)
50 Double Unders
3 Rope Climbs, 15 ft.