Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 5

100m run

5 Plank Walkouts

10 PVC Good Mornings

10 Superman PVC Pass Throughs

Review Deadlift Clusters, Into..

2-2-2 (20 sec between)

1-1-1 (20 sec between)

Weightlifting

Deadlift Clusters (4×3)

4 Sets:

1-1-1 (20 sec between mini sets)

-Rest 2:30 between total sets-
*heavier than last week

Metcon

“Hangman” (Time)

30 T2B

400m run

21 Deadlift (225/155)

800m run

21 Deadlift

400m run

30 T2B
last tested 9/29

Bright Spot

Toes-To-Bar

Deadlift

Deadlift Clusters

4 Sets:

2-2-1 (20 sec between mini sets)

-Rest 2:30 between total sets-

Deadlift Clusters

4 Sets:

2-1-1 (20 sec between mini sets)

-Rest 2:30 between total sets-

400m Run (Time)

Max Effort 400m Run

800m Run (Time)

Max Effort 800m Run

200m Run (Time)

Cool Down

1:00 Knees to Chest Stretch