CrossFit PPG – CrossFit


A: Warm-up Option (No Measure)

Use this time to follow a coach led warmup or athletes choice.


B: 1000m Row (Time)

Max Effort 1000m Row


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.