Crossfit Garage – CrossFit

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Warm-up

1:00/Side Banded Front Rack Stretch

into..

2 Rounds:

100m run

10 Jump Squats

10 Muscle Cleans

10 Elbow Punches

10 Strict Press

Hang Clean + Jerk (8×1)

8 sets of 1 (building in weight)

– focus on the Split Jerk

– may Power or Squat Clean

– record heaviest load for the HC +Jerk

Metcon (Time)

50 Push Jerks (155/105)

**Every time you break, Run 100m**

10 MIN CAP

Cool Down

3-way banded distraction shoulder stretch (:45/side)

Hang Clean

Split Jerk

Push Jerk

100m Run (Time)