Crossfit Garage – CrossFit
Warm-up
Banded Front Rack Stretch, into:
2 Rounds:
20 Plank Shoulder Taps
8 Barbell Good Mornings
8 Air Squats
Empty bar:
Clean Grip DL x 3
Down Shrug x 3
Down Shrug w/ elbows x 3
Hang Muscle Clean x 3
Hang Power Clean x 3
Hang Squat Clean x 2
Full Complex x 1
Skill/Strength
E3MOM x 3 sets:
2 Clean + Jerk (building)
10 Pulls on the Rower
Metcon
row clean jerk (Time)
For Time
1000m Row
15 Clean and Jerks 50% 1RM
750m Row
10 Clean and Jerks 60% 1RM
500m Row
5 Clean and Jerks 70% 1 RM
250m Row
Rx+
55, 65, 75%
Bright Spot
1000m Row (Time)
Max Effort 1000m Row
750m Row (Time)
500m Row (Time)
Max Effort 500m Row