Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets with a partner:

:30 med-ball chest passes

:30 med-ball underhand tosses

:30 med-ball side passes/side

:30 med-ball squat + throw

– Rest :20 between sets.

Power Clean (- RX –
For load:
3-3-3-3-3-3-3
Power clean

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d
)

Skill Work (AMRAP – Reps)

Post-workout:

1:00 max-rep power cleans

– Use 75% of your heaviest set of the day.

Stretching (No Measure)

2 sets:

:30 double-forearm stretch

:30 pigeon stretch/leg

– AT-HOME – (Checkmark)

EMOM 14:

Min. 1 | 3 up-down + max vertical jump

Min. 2 | 5 dumbbell power cleans (35/50 lb or heavier)

– Use two dumbbells.