CrossFit PPG – CrossFit
A: Coach Led Warmup (No Measure)
Weightlifting
Overhead Squat (6-6-4-2-1)
Every 2 minutes for 10 minutes (5 sets)
Sets 1-2 = 6 reps @ 40%
Set 3 = 4 reps @ 50%
Set 4 = 2 reps @ 60%
Set 5 = 1 rep @ 70%
Custom Metcon
C: Metcon (Time)
Derek “D Rock-The Bear” Birthday Smash
75 Burpee Pull Ups
EMOM on the Minute Starting at 0:00, execute 5 OHS (95/65). For the remainder of the minute work towards the task of completing 75 Burpee Pull- Ups.
(Time Cap is 30 Minutes) (Do not let Up)