Crossfit Garage – CrossFit

Warm-up (No Measure)

Banded Front Rack Stretch, into:

2 Rounds @ Increasing Pace:

20 High Jump SU —> DU/Attempts

8/6 Cal Row

8/6 Cal Bike

5 Hang Muscle Cleans

Weightlifting

Hang Power Clean (1×5)

for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps.

Get above the weight you’ll use in the WOD

Metcon

Dub Row Echo Hang Power (AMRAP – Rounds and Reps)

AMRAP X 22

50 Double Unders

40/32 Cal Row

30/25 Cal Bike

20 Hang Power Cleans(135/95lbs)
SU 1:1

Target weight is 70% of your HPC 1RM

Dub Row Echo Hang Power Scaled (AMRAP – Rounds and Reps)

AMRAP X 22
40 Single or Double Unders
30/32 Cal Row
20/25 Cal Bike
10 Hang Power Cleans(95/65lbs)

Cool Down

1:00 Feet Up the Wall Stretch

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