Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

10/8 Cal Bike

8 Strict Press —> Push Press

10 Elbow Rotations

Split Jerk Prep:

1×3 – 3 sec pause in receiving position (empty bar)

1×3 – 2 sec pause (light load)

1×2 – 1 sec pause (light-moderate load)

Weightlifting

Split Jerk w/ 1-sec Pause Overhead (5×2)

*building

Metcon

Cal Push Press Intervals (Time)

6 Rounds:

12/10 Cal Bike

10 Push Press (115/75)

*Rest :30 between rounds*
Row: 14/12

Bright Spot

Split Jerk

Pause Split Jerk

2-sec Pause Overhead

Push Press

Cool Down

1:00 Hands on Wall Prison Stretch

1:00/Side Barbell Quad Smash