Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

200m run

8 Alternating Scorpion Stretch

8 (4/4) T-Spine Rotations

8 PVC Sots Press

– Calf Stretch

Empty Bar:

Snatch DL x 5

Down Shrug x 3

Down Shrug w/ elbows x

Muscle Snatch x 3

Behind the neck snatch grip push press x 3

Overhead Squat x 3

Power Snatch x 2

Squat Snatch x 2

Metcon

28 AMRAP 400 Snatches (AMRAP – Rounds and Reps)

AMRAP X 28

400m run

3 Power Snatch (Athlete’s Choice: Heavy)

400m run

3 Squat Snatch

Rx+ All runs sub 1:50
400m run = 4 reps

Bright Spot

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

Power Snatch

Snatch

Cool Down

1:00 Feet Up the Wall

1:00 Standing Calf Stretch/Side