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