CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: Back Squat (3-2-1-1-3)
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85-90%
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
5 Hang Squat Cleans (65/95 lbs)
10 Situps
15 Wall Ball Shots (20/14 lbs)
30 Double-Unders
Rx+~ 135/95 lbs & Toe to Bars