CrossFit PPG – CrossFit
Weightlifting
A: Front Squat (5-4-3-2-1)
Front 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 – 1 rep @ 95%
*Set 7 – 1 rep @ 95%+
Rest 2 minutes between sets.
Custom Metcon
B: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs)
Run 200 Meters
*Weight SHOULD be taken from the floor if skill level safely allows it. If not, pull from the rack.