Crossfit Garage – CrossFit

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Front your Squat (Time)

800 Meter Run, then:

3 Rounds:

21 Front Squats

18 Hanging Knee Raises

12 Alternating DB Power Snatch, then:

800 Meter Run

RX 135/85

35/20 DB

RX+ 155/105

50/35 DB

Toes to Bar

One mile run instead of 800m
*barbell received from the ground

Bright Spot

800m Run (Time)

Max Effort 800m Run

1-Mile Run (Time)

Max Effort 1-Mile Run

Front Squat


Intended Response

Much emphasis on and work for the hip flexors today, so be sure to mobilize hips, glutes and quads. Use the run to relax the arms (forearms) as those will fatigue quickly. Athletes will want to strategize how they will break up the movements (front squats: 3 sets of 7), hanging knee raises: 2 sets of 9) etc before beginning to make the larger sets more manageable