Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 7
200m run
10 KB Deadlift
10 Kip Swings
10 Banded Lat Pulldown
Skills
“Pump Complex 1”
Every 2:30 x 5
5 Pendlay Rows
5 Strict Pull-Ups
10 Hammer Curls
Score: Pendlay Row weight
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Bright Spot
Pendlay Row
Strict Pull Ups
400m Run (Time)
Max Effort 400m Run
KBS
Pull-ups
Cool Down
1:00 Forearm Stretch
:45 Thread the Needle Stretch/Side