Crossfit Garage – CrossFit

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Warm-up

AMRAP X 6

5 Up-Down DL

10 Alt. DB Snatches (light DB)

10 Samson Lunges

Weightlifting

1 High Hang Snatch + 2 Hang Snatches (Building to Moderate-Heavy Feel)

E2MOM X 6
Perform 1 complex every 2:00 x 6 sets (building)

Record heaviest complex as a 1×1

High-Hang Snatch

Snatch

Hang Power Snatch

Metcon

Devils Lunges (AMRAP – Rounds and Reps)

AMRAP X 10

5 Devils Press (50/35)

20 Lunges

Rx+ 20 Pistols
Lunges may be forward or reverse

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Bright Spot

Devils Press

Lunge

Pistols

Cool Down

100m cooldown walk

1:00/side Thread the Needle Stretch

1 min/side lying back stretch (pull knees to the side, keep shoulders square)