Crossfit Garage – CrossFit

Warm-up (No Measure)

5 Rounds of ‘Rowling’

200m

1: Penalty = Air Squats

2: Penalty = Strict Press

3: Penalty = Up Downs

4: Penalty = Jump Squats

5: Penalty = Burpees

(*cap at 8 reps for going over/under)

1 Round (empty bar):

Clean Grip DL x 3

Down Shrug x 3

Down Shrug w/ elbows x 3

Muscle Clean x 3

Elbow Rotations x 10

Power Clean x 3

Front Squat x 3

Push Jerk x 3

Metcon

NYE 2021 Partner Barbell (Time)

With a Partner:

Buy-In: 2021 m Row

Into..

31 Deadlifts (135/95)

31 Hang Power Cleans

31 Front Squats

31 Shoulder to Overhead

31 Bar Facing Burpees

Into..

Cash Out: 2022 m Row

Rx+ 155/105

25 MIN CAP

Bright Spot

Deadlift

Hang Power Clean

Front Squat

Push Jerk

Cool Down

1:00 Banded Lat Stretch/Side

1:00 Pigeon Pose/Side