Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

6/6 Split Squats

10 Superman PVC Pass Throughs

8 Muscle Cleans

8 Push Press

Split Jerk Prep:

1×3 w/ 2 sec pause in receiving position (w/ empty barbell)

2×3 (Building in weight)

Weightlifting

Pause Split Jerk (5×3)

2-sec Pause Overhead
*building*

Metcon

PP PJ Up-Down Climb (Time)

3 Rounds:

5 Push Press (115/75)

10 Push Jerk

15 Up-Down Over The Bar

*Cash-Out: 1 Rope Climb*

Rx+ 155/105
perform climb after workout (not included in time)

Bright Spot

Split Jerk

Push Press

Push Jerk

Rope Climb

Cool Down

3-way banded distraction shoulder stretch (:45/side)