CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (5-4-3-2-1-1)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 reps @ 90%+
Rest 2 minutes between sets.
Custom Metcon
C: Metcon (AMRAP – Rounds)
Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell
Custom Metcon
D: Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Cash out – 5 attempts only