Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 8

20 Jumping Jacks

10 PVC Around the Worlds

3 Inchworms with Push-up

3-5 reps with empty bar:

Snatch DL

Down Shrug

Down Shrug w/ Elbows

Muscle Snatch

Hang Power Snatch

Overhead Squat

Power Snatch

Squat Snatch

Weightlifting

Snatch (5×2)

E2MOM x 5 sets

– Power or Squat

*may build across as long as technique and cycling remain

Metcon

19.4-ish (Time)

3 Rounds of:

10 Snatches (95/65)(43/29kg)

12 Bar Facing Burpee

-Rest 3 mins-

3 Rounds of:

10 C2B Pull-ups

12 Bar Facing Burpee

Rx+ Bar MU for C2B Pull-Ups
12:00 CAP

Bright Spot

Power Snatch

Pull-ups

Chest-To-Bar Pull-ups

Bar Muscle-ups

Cool Down

1:00 Forearm Stretch

1:00 Thread the Needle Stretch/Side