Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 7
200m jog
5/5 Leg Swings
20 Plank Shoulder Taps
8 Strict Press (1-sec pause overhead)
Weightlifting
Split Jerk (2×3 2×2 1×1)
*build across all 5 sets
Metcon
Bizarro Jackie (Time)
800m run
50 Thrusters (45/35)
30 HSPU
*On a 14:00 running clock:
Perform ‘Bizarro Jackie’ and in time remaining build to 1RM Thruster*
– record Metcon time and Thruster weight in Bright Spots
Thruster
Bright Spot
800m Run (Time)
Max Effort 800m Run
400m Run (Time)
Max Effort 400m Run
HSPU
Cool Down
:45/side Thread the Needle Stretch