Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 6

Minute 1: :45 Bike

Minute 2: 4 Bar Good Mornings + 8 Bent Over Rows

Minute 3: 8 Scap Pull-Ups + 6 Kip Swings

2 Sets:

4 Tempo DL (2121) (building)

Weightlifting

Tempo Deadlift

Every 2:30 x 5 sets:

4 Tempo Deadlift (2121) + 6-8 Strict Pull-Ups (increase by 1-2 reps)

Metcon

Bike Pull Deadlift (Weight)

On a 14:00 clock:

30-20-10

Calorie Bike

Pull-Ups

*Build to a 3RM Deadlift in time remaining*

Rx+ C2B Pull-Ups (Gymnastics Focus)
*post Metcon time in notes

()

Bright Spot

Deadlift

Strict Pull Ups

Pull-ups

Chest-To-Bar Pull-ups

Cool Down

1:00 Knees to Chest Stretch

:30/side Standing Lat Stretch