01042021

2
Jan

01042021

Crossfit Garage – CrossFit

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SA DB Complex (2×12)

5 Single-Arm DB Push Press

4 Single-Arm DB Push Jerk

3 Single-Arm DB Split Jerk

*Complete complex on one arm before switching to other arm

**4 total sets – (2-2:30 each set)
Score: DB load used for heaviest complex – (logged as single DB weight)

Bright Spot

SA DB Push Press

SA DB Push Jerk

SA DB Split Jerk

DB Shoulder-to-Overhead

S2O Calorie EMOM (AMRAP – Reps)

EMOM 14:

Min 1: 8 DB Shoulder-to-Overhead (two DB)

Min 2: 12/9 Calories Echo Bike
Score: Total Reps

(if completed as written):

Men: 140 reps

Women: 119 reps

**Log DB load used in Notes section

If not enough bikes, athletes may row 225/175m (last resort)