CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: GAL Complex Run (1-1-1)
20 minutes to build a 1-rep max
1 clean + 1 hang clean + 1 front squat
Note: Must complete all three movements without putting the barbell down.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
3 Chest to Bar Pull Ups
6 Hang Power Cleans (95/65 lbs)
12 Single DB Overhead Walking Lunge (50/35 lb DBs)
Rx+ ~ 3 Bar Muscle Ups / 6 HPC @135/95lbs