Crossfit Garage – CrossFit
Warm-up (No Measure)
EMOM X 6
Minute 1: 10 Superman PVC Pass Throughs + 10 Scap Pull-Ups
Minute 2: 10 Up-downs
Then,
Specific Warm-up:
3 Rounds (1 w/ empty barbell, second two with light load)
8 Snatch Grip DL
8 Perfect Kip Swings
Snatch Pull (5X1 Snatch Pulls @ 100-105% of 1RM)
EMOM 15 (Time)
Minute 1: 3 TNG Power Snatches (135/95)
Minute 2: 10 C2B Pull-Ups
Minute 3: 10 Lateral Burpees over the Bar
Rx+ 5-10 Bar Muscle Ups for Minute 2