Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

250m row

10 Bootstrapper Squats

:30 Groiner/side

10 Scap Pull-Ups

2 Sets (1 with Empty Barbell, 1 w/ Light Weight):

5 Front Squats

5 Push Press

5 Thrusters

Weightlifting

Thruster (1×3)

15:00 to build to a heavy set of 3

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Bright Spot

1000m Row (Time)

Max Effort 1000m Row

Pull-ups

Cool Down

1:00 Feet Up the wall stretch

1:00 Barbell Quad Smash/Side