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)
In teams of 2, alternating full rounds, complete as many rounds and reps in 12 minutes of:
10 Alternating DB Hang Clean & Jerk (50/35 lbs)
8 Wall Balls (20/14 lbs)
6 Plate Ground to Overhead (45/35 lbs)
4 Flutter Kicks (4-count)