Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

:20 Hollow Rocks

:20 Supermans

10 Kip Swings —> 10 Knees to Chest

10 Jump Squats

10 Elbow Rotations

Empty bar: 3-5 reps

Clean DL

Down Shrug

Down Shrug w/ elbows

Clean Pull

Power Clean

Squat Clean

Weightlifting

2 Clean Pulls + 1 Clean (E2MOM x 6)

*building

*athlete may choose Power or Squat

Metcon

Hang Power T2B (Time)

3 Rounds:

20 Hang Power Clean (95/65)

12 T2B

Rx+ 115/75

Bright Spot

Clean Pull

3 Clean Pulls + 1 Clean

Clean

Power Clean

Hang Power Clean

Toes-To-Bar

Cool Down

2:00 Forearm Stretch

1:00 Cobra Stretch