Monday, January 3

Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 6

Min 1: 8 Straight Leg Deadlift (bar)

Min 2: 10 Banded Lat Pulldowns + 4 Up-Downs

Min 3: 4 Kang Squats

Weightlifting

Deadlift (1×3*)

15:00 to build to set of 3

*1 sec. pause on ground between reps

Strict Pull Ups

3 sets Max Strict Pull-ups

(rest 2:00 between sets)

Metcon

EMOM DL Burp Pull (AMRAP – Reps)

EMOM X 9

Minute 1: 3 Deadlifts (Athlete’s Choice, Heavy)

Minute 2: Max Bar Facing Burpees

Minute 3: Max Pull-Ups

Rx+ Bar MU for Pull-ups

(Score is Total Burpees + Pull-Ups)

Bright Spot

Tempo Deadlift Real

Clean Grip (2121)

Pull-ups

Bar Muscle-ups

Cool Down

1:00 Banded Hamstring Stretch/Side