Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

250m Row

10 Bootstrapper Squats

90/90 Hip Rotations (5/side)

Empty bar:

Elbow Rotations

Down Shrug x 3

Down Shrug w/ High Elbows x 3

Hang Muscle Clean x 3

Front Squat x 3

Hang Power Clean x 2

Hang (Squat) Clean x 2

Weightlifting

2 Hang Power Clean + 1 Hang Clean (8×1)

E2MOM X 8

*building*

Metcon

Hang Power Lunge Row (Time)

21 Hang Power Cleans (135/95)

42 Bodyweight Lunges

500m row

-Rest 1 minute-

15 Hang Power Cleans

30 Bodyweight Lunges

500m row

-Rest 1 minute-

9 Hang Power Cleans

18 Bodyweight Lunges

500m row

Bright Spot

Hang Power Clean

Hang Clean

500m Row (Time)

Max Effort 500m Row

Cool Down

1:00 Hands on Wall Stretch