Crossfit Garage – CrossFit
Warm-up (No Measure)
2:00 Foam Roll, into:
AMRAP X 7
:45 Bike
10 Clean Grip DL
10 Hang Muscle Cleans
10 Elbow Rotations
Specific:
E2MOM X 3
(1st w/ empty barbell, building)
3 Power Clean with 1 sec pause below knee
Weightlifting
Power Clean (10×1)
EMOM – 1 rep every minute
* Start with moderate and build to ~heavy
Metcon
PC Echo (AMRAP – Rounds and Reps)
AMRAP X 8
5 Power Cleans (135/95)
10/8 Cal Bike