CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (6-4-2-2-1)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
Custom Metcon
C: Metcon (Time)
For time:
30/25 Calorie row
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups