CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Metcon
B: 1000m Row (Time)
Max Effort 1000m Row
Weightlifting
C: 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.