CrossFit PPG – CrossFit
Warm-up
Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (E3MOM – 18 Minutes)
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
*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 – 10 reps @ 70-80%
~ Measured score is set 6. Add PR if that occurs in Set 5
Custom Metcon
C: Metcon (AMRAP – Rounds)
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24″/20″)
60-Foot Walking Lunges with Plates (25/15 lbs) inFarmer’s Carry