Crossfit Garage – CrossFit

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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

Bright Spot

Power Snatch

Pull-ups

Chest-To-Bar Pull-ups

Muscle-ups