Crossfit Garage – CrossFit

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Warm-up (No Measure)

AMRAP X 6

100m run

8 Hang Muscle Cleans

8 Elbow Punches

8 Front Squats

2 Wall Walks

Specific:

2 RDS (1 w/ empty barbell, 1 w/ Light-Moderate Load)

3 Deadlifts

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Hang Squat Cleans

Skill/Strength

Hang Clean (1×3)

15 mins to build to a heavy set of 3

Metcon (AMRAP – Reps)

Every 5 minutes for 4 sets:

200m run

15 HSPU

5 Squat Cleans (185/125)
200m Run = 4 reps total (1 rep per 50m)

*If all work completed: 96 reps

Bright Spot

Hang Power Clean

Power Clean

Clean

200m Run (Time)

Handstand Push-ups

Cool Down

1:00 Thread the needle stretch/side