Crossfit Garage – CrossFit

Warm-up (No Measure)

4 RDS of Rowling – 200m

RD 1 Penalty-Air Squats

RD 2 Penalty-Up Downs

RD 3 Penalty-PVC Overhead Squats

RD 4 Penalty-Burpees

1 Round – 3 reps each:

Snatch Grip DL

Down Shrug

Down Shrug w/ Elbows

Muscle Snatch

Hang Power Snatch

Power Snatch

Full (Squat) Snatch

Weightlifting

Snatch (5×3)

E2MOM X 5 sets

3 Snatches (Can be Power or Squat)

*may build across as long as technique and cycling remain

Metcon

500 OHS Burp Over (AMRAP – Rounds and Reps)

AMRAP x 18

500m row

8 Overhead Squats (75/55lbs)(34/25kg)

8 Lateral Burpees over Bar

Rx+ All rows sub 1:50 for Males, 2:00 for Females
Row = 5 reps (1 rep per 100m)

Bright Spot

Power Snatch

500m Row (Time)

Max Effort 500m Row

Overhead Squat

Cool Down

1:00 Hands on the wall stretch