CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Front Squat (Various to x2)
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets
Custom Metcon
C: Metcon (Time)
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs) *
20 Burpees
10 Box Jump-Overs (24″/20″)
* Establish a target (WB/BOX etc) to your permissible squat depth with good mechanics. Each rep must have contact with target to count. RX standards apply.