CrossFit PPG – CrossFit
A: Warm Up (No Measure)
600m Run then 3 rounds of;
10 Box Jumps (20)
10 Squats
10 Push Ups
10 PVC Pass Overs
B: Back Squat (E2MOM – 10 Minutes)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
C: Back Squat (Max Reps)
One set of:
Back Squat x Max Unbroken Reps @ 75%
(athletes are allowed only one full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
D: Metcon (5 Rounds for time)
Every 4 minutes, for 20 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (155/105 lbs)
12 pullups
*record time for each round, rest remainder of 4 minute cycle.