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