Crossfit Garage – CrossFit

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Warm-up

AMRAP X 7

200m Row

10 Samson Lunges

10 Alt. Birddogs

10 Deadbugs

Weightlifting

EMOM X 8

Minute 1: 5 DL (Building)

Minute 2: :30 Hollow Hold

*begin around 50-55%

*score heaviest/last set of 5 in Bright Spot

Metcon (AMRAP – Rounds and Reps)

AMRAP X 22

750m row

10 DL (225/155)

15 Bar Facing Burpee

25 Hollow Rocks

Rx+ 275/185

Bright Spot

Deadlift

Cool Down

2:00 Alternating Between Cobra and Downdog