CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (5-5-3-2-2-1)
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 80-84%
*Set 3 – 2 reps @ 85-89%
*Set 4 – 2 reps @ 90-94%
*Sets 5-7 – 1 rep @ 95+%
Your goal is to use sets 5-7 to establish today’s 1-RM Back Squat.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar