Crossfit Garage – CrossFit
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)