Crossfit Garage – CrossFit

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Warm-up

AMRAP X 6

100m run

10 PVC Pass Throughs

10 PVC Around the Worlds

10/10 Leg Swings Forward/Back

10/10 Leg Swings Side to Side

Skill/Strength (5×1 )

E2MOM X 5

1 Hang Power Snatch + 1 Hang Squat Snatch
Prioritize technique over a heavy load

– warmup to a weight that can be cycled for 5 sets

– scored as 5 sets of 1 complex

Metcon (Time)

WOD
2 RDS

400m run

10 Hang Power Snatches (95/65)

-Rest 1:30-

2 RDS

400m run

10 Power Snatches

16 MIN CAP

Cool Down

200m Cool Down walk (nasal breathing)

Bright Spot

Hang Power Snatch

Hang Snatch

Power Snatch

400m Run (Time)

Max Effort 400m Run

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