Crossfit Garage – CrossFit
Warm-up
3 RDS
10 up-downs
20 Mtn. Climbers
10 PVC Good Mornings
10 PVC Pass Throughs
:20 Flagpole Stretch/side
Skill/Strength
E2MOM X 6
1 Hang Power Clean + 1 Power Clean + 2 Push Jerks
Every 2 minutes x 6 sets we are looking to build to a heavy load for the complex
– Log heaviest load for the full complex, scored as 1×1
Metcon (Time)
400m Run, into…
2 Rounds of DT*
50 weighted sit-ups (25/15)
2 Rounds of DT, into…
400m Run
16 MIN CAP
*One round of DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
Cool Down
Thread the needle shoulder stretch (90 sec/side)
Bright Spot
Deadlift
Hang Power Clean
Push Jerk
Power Clean
Sit-ups
400m Run (Time)
Max Effort 400m Run