Crossfit Garage – CrossFit
Weightlifting
Deadlift (1 X 2)
Take the first half of class to get establish a heavy two-rep.
Metcon
Muscle Hustle (Time)
Rx
20 HSPU
100 DU/300 SU
20 Overhead squats 95/65
100 DU/300 SU
20 HSPU
Rx+
10 Ring Muscle-ups
100 Double-unders
20 Squat Snatch (135/95#)
100 Double-unders
10 Ring Muscle-ups
Barbell received from the ground
Bright Spot
Handstand Push-ups
Double-Unders
Overhead Squat
Muscle-ups
Snatch
Intended Response
Quick chipper-style workout with short time domain. Break up movements into a few manageable sets with fast transitions between sets and aim for the longest unbroken set of jump rope as possible. No rest between movements; athletes rest when they are done!