Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 8

Minute 1: 45 sec Bike

Minute 2: :50 Banded Front Rack Stretch (side)

Minute 3: 10 Scap Pull-ups

Minute 4: 10 Elbow Rotations

Weightlifting

EMOM X 12

Minute 1: 10 Strict Pull-Ups

Minute 2: 5 Hang Power Cleans

Minute 3: :45 Suitcase Hold

Metcon

Echo Hang Power Hold (AMRAP – Rounds and Reps)

AMRAP X 15

30/25 Cal Bike

10 Hang Power Cleans (135/95)

:30 Barbell Front Rack Hold
FR Hold: 30 possible reps

Bright Spot

Strict Pull Ups

Hang Power Clean

Cool Down

1:00 Forearm Stretch (:30 Knuckles down, :30 Palms down)

:45 Couch Stretch/Side