Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

Squat w/ Thoracic Twist (4/side)

Bodyweight SL Romanian DL (4/leg)

10 Banded Lat Pulldowns

10 Alt Deadbugs

Empty bar – 3 reps each:

Clean Grip DL

Down Shrug

Down Shrug w/ elbows

Hang Muscle Clean

Front Squat

Hang Power Clean

Hang Clean

Weightlifting

Hang Clean (1×1)

20 Mins to build to a 1RM Hang Clean

Metcon

Front Squat PU (Time)

21-15-9

Front Squats (135/95)

Pull-Ups

Rx+ C2B Pull-Ups
barbell received from ground

Bright Spot

Hang Power Clean

Front Squat

Pull-ups

Chest-To-Bar Pull-ups

Cool Down

1:00/side Banded Lat Stretch