Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

200m run

10 KB Deadlift

10 Kip Swings

10 Banded Lat Pulldown

Skills

“Pump Complex 1”

Every 2:30 x 5

5 Pendlay Rows

5 Strict Pull-Ups

10 Hammer Curls
Score: Pendlay Row weight

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Bright Spot

Pendlay Row

Strict Pull Ups

400m Run (Time)

Max Effort 400m Run

KBS

Pull-ups

Cool Down

1:00 Forearm Stretch

:45 Thread the Needle Stretch/Side