CrossFit PPG – CrossFit
Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
GAL Complex Run
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.
Metcon (AMRAP – Rounds and Reps)
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips
1000m Row (Time)
Max Effort 1000m Row
Part ‘A’ from above…enter time here but pace accordingly relative to post-row AMRAP.