Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

10 Step-Ups

10 KB Deadlift

10 Jump Squats

20 Bodyweight Russian Twists

:15 Hollow Hang or Hold

Weightlifting

EMOM X 12

Minute 1 – 8 V-Ups

Minute 2 – 8 Hollow Rocks + 8 Superman

Minute 3 – :45 Double DB Front Rack Hold
Score: heaviest DB used for Front Rack Hold

Metcon

“Huey” (AMRAP – Rounds and Reps)

AMRAP X 16

30 Box Jumps (24/20)

30 Sit-Ups

100m DBL KB Front Rack Carry (53/35)
100m = 2 reps

Bright Spot

Box Jumps

Sit-ups

Cool Down

1:00/Side Kettlebell Calf Smash

1:00 Cobra Stretch