Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 8

200m run

8 Cossack Squats

8 PVC Pass Throughs

8 Kip Swings

Empty Bar – 3-5 reps each:

Snatch DL

Down Shrug

Down Shrug w/ elbows

Muscle Snatch

Power Snatch

Skill/Strength

E2MOM x 4 sets (Weight)

Every 2 minutes perform:

5-10 reps T2B/Hanging Knee Raises

3 Power Snatch (building in weight each round)*
*build to or beyond working weight for Metcon

(8 mins total)

Metcon

Power Snatch 200 Toes (Time)

21-15-9

Power Snatch (95/65lbs)

T2B

*Run a 200m run between each round including at the finish*

Rx+ (115/80lbs)

()

Bright Spot

Power Snatch

Toes-To-Bar

200m Run (Time)

Cool Down

1:00 Alternating Between Cobra and Down Dog