Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

10 Step-Ups

10 Lunges with Twist

10 Alt. DB Snatches

:20 Plank Hold

Empty Bar (3 reps):

Snatch DL w/ Pause below Knee

Down Shrug

Down Shrug w/ elbows

Muscle Snatch from below knee

Overhead Squat

Hang Snatch

Snatch w/Pause below knee

Weightlifting

1 Snatch DL + 1 Hang Snatch + 1 Below the Knee Snatch (6×1)

E2MOM X 6
building as long as technique permits

Metcon

Single Devils Box Sit-up Lunge (AMRAP – Rounds and Reps)

AMRAP X 14

14 Alt. Single DB Devils Press (50/35)

14 Single DB Box Step-Up (24/20)

14 Abmat Sit-Ups

14 Goblet Lunges

Bright Spot

Snatch Grip Deadlift

Hang Snatch

Sit-ups

Cool Down

1:00 Pigeon Pose/Side