CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (E4MOM – 16 Minutes)
Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.
Custom Metcon
C: Metcon (Time)
For time:
1000 Meter Row
immediately followed by three rounds of:
15 Toes to Bar
20 walking Lunges with single DB Overhead (50/35 lbs)