Crossfit Garage – CrossFit

Warm-up

Warm-up (No Measure)

– Banded Front Rack Stretch (1:00/arm)

2 Rounds:

8 Scap Pull-Ups

8 (4/4) Single Arm Hang DB Clean

10 Wrist Rotations (5 clockwise, 5 counterclockwise)

:20 Tall Plank Hold

Empty Bar:

5 Clean Grip DL

5 Hang Muscle Cleans

10 Elbow Punches

5 Hang Power Cleans

Weightlifting

EMOM X 12

EMOM X 12

Minute 1: 8 Strict Pull-Ups

Minute 2: 5 Hang Power Cleans

Minute 3: :45 Suitcase Hold

Metcon

Renegade DB Hang Power (AMRAP – Rounds and Reps)

AMRAP X 8

5 Renegade Rows (50/35lbs)

10 DBL DB Hang Power Clean

Bright Spot

Strict Pull Ups

Hang Power Clean

Renegade Row

DB Hang Power Clean

Cool Down

1:00 Banded Lat Stretch/Side