Crossfit Garage – CrossFit

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Warm-up

EMOM X 9

Min 1: :45 Row (Inc Pace each round)

Min 2: 6/6 Single Leg KB DL

Min 3: 8/8 Single Arm KB SDHP

Weightlifting

EMOM X 10

Minute 1: 10 Single Arm KB Suitcase Deadlift + :20 Suitcase Hold (R arm)

Minute 2: 10 Single Arm KB Suitcase Deadlift + :20 Suitcase Hold (L arm)

*for Quality, not scored*

Metcon (Time)

WOD
30-20-10

Calorie Row

DB Snatch (50/35)

12 MIN CAP

Cool Down

1:00/side scorpion stretch

1:00/side Hand behind back stretch (use a band if you can’t reach your finger tips)

Bright Spot

DB Snatch