CrossFit PPG – CrossFit
1: Coach Led Warmup (No Measure)
2: Deadlift
2: Metcon (5 Rounds for weight)
Deadlift x 3 reps @ 20X0
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
3: Metcon (Time)
Three rounds for time of:
400 Meter Run
10 Barbell Man-Makers
(push-up, squat clean, thruster)