Crossfit Garage – CrossFit

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Warm-up

4 Rounds @ Increasing Pace

8/6 Cal Bike

8 Groiners

18 Cossack Squats

Weightlifting

Paused Back Squat (5×3)

Pause Back Squat (2 sec pause in bottom)

*build across all 5 sets

*score final/heaviest set of 3

Bike Air Squat (Time)

3 RFT

25/20 Cal Bike

25 Air Squats

9 MIN CAP

Bright Spot

Air Squats (AMRAP – Reps)

Cool Down

1:30 Feet Up the Wall Stretch