Friday, July 16

Crossfit Garage – CrossFit

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Warm-up (No Measure)

2 Rounds:

5 up-downs

10 PVC Good Mornings

10 PVC Pass Throughs

:20 Flagpole Stretch/side

Specific:

1 Round w/ Empty Barbell:

5 DL

5 High Hang Muscle Cleans

5 Front Squats

10 Elbow Punches

5 High Hang Cleans

5 Hang Cleans

Weightlifting

1 Clean Grip DL + 1 High Hang Clean + 1 Hang Clean

15:00 to Build to a Heavy Complex

*may Power instead of Squat, but log appropriately

Metcon

DL HPC Burp (Time)

5 Rounds:

12 Deadlift (155/105)

9 Hang Power Cleans

6 Bar Facing Burpees

Rx+ 185/125

14 MIN CAP

Bright Spot

Deadlift

High-Hang Clean

Hang Clean

Hang Power Clean

Power Clean

Cool Down

1:00 Forearm Stretch/Side

1:00 Knees to Chest Stretch