Crossfit Garage – CrossFit
Warm-up (No Measure)
Tabata 1 (:20 on, :10 off):
Movement 1: Strict Press
Movement 2: Up-Downs
Tabata 2 (:20 on. :10 off):
Movement 1: Push Press
Movement 2: Step-ups
Specific:
1. Jump and land with hands at the side X 3
2. Jump and land with hands at the front rack X 3
3. Jump, punch, and land X 3
4. Push jerk (Empty Barbell/PVC pipe) X 3
Weightlifting
1 Strict Press + 2 Push Press + 3 Push Jerk
E3MOM X 6
*athletes may build across these sets as long as form maintains
– log as 1×1 complex
Metcon
AMRAP 4 S2O Box Jump (AMRAP – Rounds and Reps)
AMRAP X 4:
3 Shoulder to Overhead (135/95)
5 Box Jumps (24/20)
-Rest 1 Minute-
*Repeat*
Total time on clock: 9:00
*athletes pick up where they left off from round 1 into round 2