CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (3-3-3-3)
Four sets of:
Back Squat x 3 reps @ 30X1
Rest 60 seconds
Strict Pull-ups x Max Reps
Rest 2 minutes
*3 second descent, 0 seconds at bottom, explode up, 1 second at top.
Custom Metcon
C: Metcon (Time)
Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (53/35 lbs)