Crossfit Garage – CrossFit

Warm-up (No Measure)

100m jog

5 straight leg DL

5 hang triple extensions

5 hang muscle cleans

5 scap push ups

100m jog

5 hang power cleans

5 front squats

5 air squats (pause in the bottom)

5 inchworms to a push up

100m jog

5 Russian KBS (light #)

5 box step ups

5 up-downs

5 straight leg sit-ups

100m jog

5 strict press

5 push press

5 push jerk

5 box jumps

Saturday Fun with Laura, part 2 (Time)

For Time (with a partner)

64 Front Squats (135/95)

64 sit-ups

16 burpees over partner

400m run

64 Hang Power Cleans (135/95)

64 air squats

16 burpees over partner

400m run

64 Kettlebell Swings (53/35)

64 Box Jumps (24/20)

16 burpees over partner

400m run

64 Push Jerk (135/95)

64 push ups

16 burpees over partner

400m run
One partner working at a time but runs are together. Split reps however you would like.