Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 7
100m Jog
10 Banded Good Mornings
10 Alt Elbow Rotations
10 Front Squats (empty bar)
1 round w/ empty bar:
Clean Grip DL x 3
Down Shrug x 3
Down Shrug w/ elbows x 3
High Hang Muscle Clean x 3
High Hang Power Clean x 2
High Hang Clean (Squat) x 2
Weightlifting
1 High Hang Power Clean + 1 High Hang Squat Clean (8×1)
Every :90 x 8 sets
*building as long as technique permits*
Log heaviest complex as a 1×1
(record individual lifts in Bright Spots)
Metcon
DL Hang Clean (AMRAP – Rounds and Reps)
AMRAP X 8
10 Deadlift (155/105)
3 Hang Squat Cleans
Rx+ 185/135
Finisher
3×10
Barbell Rollouts
Bright Spot
High Hang Power Clean
High-Hang Clean
Deadlift
Hang Clean
()
Cool Down
1:00/side Barbell Quad Smash