CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
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)
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpess Over the Barbell
5 Ground to Overhead (135/95 lbs)
Rest two minutes between sets and pick up where you leave off after each set.
Report total rounds and reps performed after 4 sets of work.