Crossfit Garage – CrossFit
Warm-up
2 Rounds:
10/8 Cal Row
10 Banded Pull-Aparts
10 Jump Squats
10 Scap Pull-Ups
Skills
“Pump Complex 4”
Every 2:30 x 5 sets:
5 Pendlay Rows
10 Strict Pull-Ups
10 Hammer Curls
Metcon
“Kamikaze” (AMRAP – Rounds and Reps)
AMRAP X 14
2,4,6, etc.
Hang Power Clean (135/95)
12/10 Cal Row
Bright Spot
Pendlay Row
“Pump Complex 3”
Every 2:30 x 5
5 Pendlay Rows
8 Strict Pull-Ups
10 Hammer Curls