Crossfit Garage – CrossFit
Warm-up (No Measure)
3 Rounds:
10/8 Cal Bike
10 PVC Pass-Throughs –> 10 ATW –> 5/5 Leg Swings
10 Elbow Rotations –> 8 Strict Press –> 8 Push Press
Split Jerk Prep:
1×3 w/ 3 sec. pause in receiving position (w/ empty bar)
1×3 w/ 2 sec. pause (light load)
1×2 w/ 1 sec. Pause (light-moderate load)
Weightlifting
Split Jerk (1×3, 2×2, 2×1)
building across to a heavy single
Metcon
“Two Face” (Time)
6 Rounds:
12/10 Cal Bike
10 Push Press (115/75)
-Rest :30 between rounds-
Rx+ (135/95)
Score: time including rest periods
Bright Spot
Cool Down
1:00 Hands on Wall Prison Stretch
1:00/Side Barbell Quad Smash