Crossfit Garage – CrossFit

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Warm-up

4 RDS of Rowling

Penalty 1- Single DB Strict Press

Penalty 2- Lunges

Penalty 3- Strict Burpees

Penalty 4- Single DB Push Press

Metcon (AMRAP – Rounds and Reps)

WOD
AMRAP X 25

1K Row

12 DB Renegade Rows (50/35)

12 DB Push Press

12 DB Suitcase Lunges

Cool Down

1:00/side Thread the needle stretch