Crossfit Garage – CrossFit

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Warm-up (No Measure)

AMRAP X 8

: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)

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