Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

200m run @ Increasing Pace

10 Superman PVC Pass Throughs

10 Jump Squats

10 Tuck-ups

With empty barbell:

Elbow Rotations

Down Shrug x 3

Down Shrug w/ Elbows x 3

High Hang Muscle Clean x 3

High Hang Clean x 3

Hang Clean x 3

Weightlifting

1 High Hang Clean + 1 Hang Clean (8×1)

Every :90 x 8 sets

*Building*

Metcon

400 FS Toes (Time)

4 Rounds:

400m run

10 Front Squats (115/75)

10 T2B

Rx+ All runs sub 1:50

15 MIN CAP
*bar received from ground

Bright Spot

High-Hang Clean

Hang Clean

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

Front Squat

Toes-To-Bar

Cool Down

1:00 Alternating between Cobra and Childs Pose