Crossfit Garage – CrossFit

Warm-up (No Measure)

– Banded Front Rack Stretch

EMOM X 8

Minute 1: 100m Run + 8 Air Squats

Minute 2: 8 Scap Pull-Ups + 8 Seated Banded Lat Pulldowns

With Empty Bar:

5 Clean Grip DL

5 Hang Muscle Cleans

10 Elbow Rotations

5 Hang Power Cleans

5 Front Squat

5 Hang Squat Cleans

Weightlifting

EMOM X 12

Minute 1: 6 Strict Pull-Ups

Minute 2: 5 Hang Power Cleans

Minute 3: :45 Suitcase Hold

Metcon

Hang Squat Run (AMRAP – Rounds and Reps)

AMRAP X 12

8 Hang Squat Cleans (135/95lbs)

200m run

Rx+ 185/125
200m = 2 reps

Bright Spot

Strict Pull Ups

Hang Power Clean

Hang Clean

200m Run (Time)

Cool Down

1:00 Standing Calf Stretch

1:00 Hands on the Wall Prisoner Stretch