Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 8

200m Jog

8 Scap Pull-Ups

8 Cossack Squats

8 Banded Face Pulls

8 Front Squats

– Calf Stretch

Metcon

200 Pull Front (AMRAP – Rounds and Reps)

AMRAP X 15

200m run

10 Pull-ups

10 Front Squats (115/80lbs)

Rx+ (135/95lbs)
200m = 4 reps

scale to aim for 5 rds

200 Pull Front Scaled (AMRAP – Rounds and Reps)

AMRAP X 15
100m run
10 Ring Rows
10 Front Squats (75/50lbs)

Weightlifting

Pendlay Row (4×6)

– building across sets, log heaviest 1×6

Cool Down

Roll and stretch before leaving