Crossfit Garage – CrossFit

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Warm-up (No Measure)

2 Rounds:

1:00 Bike/Row @ Increasing Intensity

4 Inchworms with Cobra

8 Hang Muscle Cleans

8 Arm Circles Forward

8 Arm Circles Backwards

With Barbell:

3 Dip and Pause

3 Dip and Drive (No Press)

3 Dip, Drive, Press (2 sec pause overhead)

Weightlifting

Push Press (2×8)

Push Press (2×6)

Push Press (2×4)

Metcon

Calorie Hang C+J (Time)

25-20-15-10 Cal Bike

or

30-25-20-15 Cal Row

12-10-8-6

Hang Power Clean and Jerk (115/75)

Rx+ (135/95)

17 MIN CAP

Bright Spot

Hang Power Clean + Jerk

Hang Power Clean

Push Jerk

Cool Down

1:00/side Thread the needle stretch