CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
Weightlifting
B: Rogue Bella Complex (1-1-1)
One clean
One shoulder to overhead
One front squat
One shoulder to overhead
The complex must be performed unbroken — meaning all four movements must be done in succession without a break.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
1 Rogue Bella Complex (70% of Part B)
1 Round of Cindy (30 reps)
*Cindy is 5 Pull Ups / 10 Pushups / 15 Air squats