CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Front Squat (5-3-1-1-1)
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets and work on mobility to prepare for Part C.
Custom Metcon
C: Metcon (2 Rounds for time)
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 5 minutes between sets