Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

10 Banded Good Mornings

10 Kip Swings

5 Up-Downs

E2MOM X 3 (Building):

3 Tempo DL (2121)

Weightlifting

Tempo Deadlift Real (5×3)

Clean Grip (2121)
Every 2:30 x 5 sets:

3 Tempo DL (2121) + 8-10 Strict Pull-ups (increase by 1-2 reps)

Metcon

Deadlift Pull-Up (Time)

21-15-9

Deadlifts (225/155)

Pull-Ups

Bright Spot

Deadlift

Strict Pull Ups

Pull-ups

Cool Down

1:00/Arm Barbell Forearm smash

1:00/side Knees to Side Lumbar Stretch