CrossFit PPG – CrossFit
Warm Up (No Measure)
3 Rounds
200m run
5 Burpees
10 Alternating Jumping Lunges
15 Hand Release Push Ups
Back Squat (3-3-3)
Take 10 minutes to build to 85-90% of your 1-RM Back Squat and then…
Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm KB Row x 10 reps
Rest 60 seconds
(note highest KB weight used in comments)
Metcon (Time)
For time:
Row 1000 Meters followed immediately by
3 RFT of:
30 Double-Unders
20 Kettlebell Swings (70/53)
10 Handstand Push-Ups
*Time cap = 15 minutes
(If cap not met, enter cap + remaining reps in comments)