Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 6

8 Banded Good Mornings

8 Up-Downs

8 Scap Pull-Ups

8 Kip Swings

2 Sets – building:

5 Tempo DL (2121)

Weightlifting

Tempo Deadlift (5×5)

Every 2:30 x 5 sets

5 Tempo DL (2121) + 4-6 Strict Pull-Ups
*building

Metcon

DL Burp Toes + Clean (AMRAP – Rounds and Reps)

On a 13:00 clock:

AMRAP X 8

5 Deadlift (225/155)

5 Bar Facing Burpees

5 T2B

*Immediately following 8 min AMRAP, build to a 1 RM Clean (5:00)*

Clean (1×1)

Bright Spot

Deadlift

Strict Pull Ups

Toes-To-Bar

Power Clean

Cool Down

1 min/side lying back stretch (pull knees to the side, keep shoulders square)

1 min cat-cow stretch