Crossfit Garage – CrossFit

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Warm-up

AMRAP X 5

10 Superman PVC Pass Throughs

10 Boot Strapper Squats

10 Kip Swings

10/10 Single Leg Glute Bridge

FS Warmup:

2 Sets (1st w/ Empty Bar, 2nd with light load)

5 Pause Front Squats (2 sec pause)

Front Squat (5×3)

*Not building* we are looking to hold the same heavy load across all sets

Metcon (Time)

3 RFT

20 Thrusters (75/55)

20 T2B

20 American KB Swing (53/35)

Rx+ 95/65

13 MIN CAP

Cool Down

1:30 Barbell Quad Smash/Side

Bright Spot

Thruster

Toes-To-Bar

KBS