Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

10 PVC pass-throughs

10 PVC good mornings

10 PVC overhead squats

:15 side-plank hold/side

200-meter run

:20 plank hold

240412 (Time)

– RX –

3 rounds for time:

21 power cleans (105/155 lb)

400-m run

Plank hold for time equal to run time

– Plank hold should be unbroken.

– INTERMEDIATE –

3 rounds for time:

21 power cleans (75/115 lb)

400-m run

Plank hold for as much of run time as possible

– BEGINNER –

3 rounds for time:

12 power cleans (35/45 lb)

200-m run

Plank hold for as much of run time as possible

Stretching (No Measure)

Accumulate:

1:00 foam roll calves

1:00 cobra stretch

– AT-HOME – (Time)

3 rounds for time:

21 dumbbell power cleans (35/50 lb)

400-meter run

Plank hold for time equal to run time

– Use two dumbbells.