Crossfit Garage – CrossFit
Warm-up (No Measure)
4 RDS of Rowling – 200m
RD 1 Penalty-Air Squats
RD 2 Penalty-Up Downs
RD 3 Penalty-PVC Overhead Squats
RD 4 Penalty-Burpees
1 Round – 3 reps each:
Snatch Grip DL
Down Shrug
Down Shrug w/ Elbows
Muscle Snatch
Hang Power Snatch
Power Snatch
Full (Squat) Snatch
Weightlifting
Snatch (5×3)
E2MOM X 5 sets
3 Snatches (Can be Power or Squat)
*may build across as long as technique and cycling remain
Metcon
500 OHS Burp Over (AMRAP – Rounds and Reps)
AMRAP x 18
500m row
8 Overhead Squats (75/55lbs)(34/25kg)
8 Lateral Burpees over Bar
Rx+ All rows sub 1:50 for Males, 2:00 for Females
Row = 5 reps (1 rep per 100m)
Bright Spot
Power Snatch
500m Row (Time)
Max Effort 500m Row
Overhead Squat
Cool Down
1:00 Hands on the wall stretch