Crossfit Garage – CrossFit


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


E3MOM x 3 sets:

2 Clean + Jerk (building)

10 Pulls on the Rower


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


55, 65, 75%

Bright Spot

1000m Row (Time)

Max Effort 1000m Row

750m Row (Time)

500m Row (Time)

Max Effort 500m Row

250m Row (Time)

Clean and Jerk

Power Clean

Push Jerk

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