CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: Paused Front SquatOne second pause at the bottom. Work to a hard four rep. Suggested starting weight is 65% 1RM.3: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups4: Plank2 Rounds Plank...
Main – CrossFitCoach Led Warmup (No Measure)Deadlift (Five sets of: Deadlift x 6 reps Rest 2-3 minutes)Christine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″
Main – CrossFitCoach Led Warmup (No Measure)Metcon (Time)for time: run 400m 50 deadlifts 185/115 run 400m 25 powercleans 185/115 run 400m 13 pushpress 185/115 run 400m
Main – CrossFitCoach Led Warmup (No Measure)Metcon (5 Rounds for weight)Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges as heavy as you can front rack or back rackBench Press (Every 3 minutes, for 15 minutes (5 sets):4-6 reps)Metcon (Time)10 rounds...
Main – CrossFitCoach Led Warmup (No Measure)Metcon (Time)In teams of three, perform three rounds each for time of: Row 800 Meters Run 400 Meters 20 Toes to Bar Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the...
