Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP x 7

100m jog

10 Cossack Squats

10 PVC Kang Squats

:30 Groiner Stretch/side

10 WB Push Press

Empty Bar: 3 reps

Clean DL

Down Shrug

Down Shrug w/ Elbows

Muscle Clean

Front Squat

Power Clean

Squat Clean

Weightlifting

Clean (1×1)

20:00 to build to new 1RM

Metcon

“The Undertaker” (Time)

30 Squat Cleans (135/95)

*Every 5 reps, perform 8 Wall Balls (20/14)

Bright Spot

Power Clean

Squat Clean

Wall Balls

Cool Down

1:30 Barbell Quad Smash/Side