CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (E3MOM – 12 minutes x 5 reps)
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 5 reps
B: Back Squat (E3MOM – 12 minutes x 5 reps)
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 5 reps
Custom Metcon
C: Metcon (AMRAP – Rounds)
“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups
If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.