Crossfit Garage – CrossFit
Warm-up (No Measure)
General:
Front Rack Banded Stretch, then:
AMRAP X 3
5 Muscle Cleans
5 Push-Up to Pike
5 Air Squats w/ 2 sec Pause
-Rest 1 min-
AMRAP X 3
5 Power Cleans (With Light Load)
5 Push-Ups
5 Front Squats
Specific:
2 SETS
8 Tempo Back Squats (2221)
*Both sets w/ light-moderate loads
Skill/Strength
Back Squat (3×10)
@ 80-85% of 10RM
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Score is Total Rounds + Reps added between all 5 rounds.
Bright Spot
Power Clean
Push-ups
Air Squats (AMRAP – Reps)
Cool Down
1:00/Side Scorpion Stretch