Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 6

250m row

10 Lunges w/ a Twist

5/5 Single Arm DB Row

10 Scap Pull-Ups

Weightlifting

“Pump Complex 3”

Every 2:30 x 5

5 Pendlay Rows

8 Strict Pull-Ups

10 Hammer Curls
Score: Pendlay Row weight

Metcon

Hang Power Lunge Row (Time)

21 Hang Power Cleans (135/95)

42 Bodyweight Lunges

500m row

-Rest 1 minute-

15 Hang Power Cleans

30 Bodyweight Lunges

500m row

-Rest 1 minute-

9 Hang Power Cleans

18 Bodyweight Lunges

500m row
last tested 11/12/21

Bright Spot

Pendlay Row

Strict Pull Ups

Hang Power Clean

500m Row (Time)

Max Effort 500m Row

Cool Down

1:00 Hands on Wall Stretch