Crossfit Garage – CrossFit

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Warm-up (No Measure)

General:

1:30 Bike @ Easy Pace, into..

2 Rounds:

10 Cossack Squats

10 Groiners

10 Bent Over Rows

Into..

1:30 Bike @ Moderate Pace

Specific:

2 Rounds w/ empty barbell:

6 Clean Grip DL

6 Muscle Cleans→ 6 Power Cleans

6 Front Squats→ 6 Squat Cleans

12 Elbow Punches

Skill/Strength

Clean (1×1)

20 mins to build to a heavy single/new 1RM

*may Power but record under appropriate Bright Spot

Power Clean

Metcon (5 Rounds for reps)

Every 3:00 x 5 Sets

15/12 Cal Bike

2 Hang Squat Cleans (205/145)

6 Lateral Burpees over the Bar

8 C2B
Record reps completed per round

As written:

M: 31 reps

W: 28 reps

Bright Spot

Squat Clean

Hang Clean

Hang Power Clean

Chest-To-Bar Pull-ups

Pull-ups

Cool Down

1:00 Couch Stretch/Side