CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Weightlifting
B: Deadlift (E2MOM – 16 Minutes)
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 –3 reps @ 90%
Custom Metcon
C: Metcon (4 Rounds for reps)
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters OR Run 200 Meters *
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
* Of the 4 sets, you will run for 2 and row for 2. The order is athletes choice.