Crossfit Garage – CrossFit
Warm-up (No Measure)
1:00 Wrist/Forearm Stretch, into:
AMRAP X 7
:30/side Groiner
8 Banded Pull-Aparts
8 Muscle Clean
8 Front Squats
Review Back Squat
2×3 (1 sec pause)
*First set w/ light load, second set with light-moderate
Weightlifting
Back Squat (1×1)
20:00 to build to 1RM (last seen 10/25)
Metcon
Squat Clean Pull-up (Time)
3 Rounds:
8 Squat Cleans (135/95lbs)(61/43kg)
12 Pull-Ups
Rx+ C2B Pull-Ups
Bright Spot
Clean
Squat Clean
Power Clean
Pull-ups
Chest-To-Bar Pull-ups
Cool Down
1:00/Side Barbell Quad Smash
1:00/Side Couch Stretch