Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

8 PVC Pass Throughs

8/8 Leg Swings (forward + lateral)

8 Alt Scorpion Stretch

50′ Light KB Suitcase Carry (per hand)

Specific:

Snatch DL x 4

Down Shrug x 4

Down Shrug w/ elbows x 4

Muscle Snatch x 4

Hang Power Snatch x 4

Skill/Strength

EMOM x 8

Minute 1: 1 Wall Walk

Minute 2: 5 Hang Power Snatches
*may build in weight as long as form maintains

Log last/heaviest set of 5

Metcon

Farm HPS WW Hollow (AMRAP – Rounds and Reps)

AMRAP X 24

200m Farmers Carry (53/35)

20 Hang Power Snatches (75/55)

5 Wall Walks

:30 Hollow Hold

Rx+ 50ft. Handstand walk in replacement of Wall Walks
Farm Carry: 4 reps (1 per 50m)

Hollow Hold: 3 reps (1 per :10)

Total possible reps per round: 31

Bright Spot

Farmer’s Carry

Hang Power Snatch

Wall Walk

Handstand Walk (Distance)

()

Cool Down

1:00 Forearm Stretch/Side