Wednesday, November 17

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

AMRAP X 7

250m row

10 Bootstrapper Squats

10 Groiners

10 Scap Pull-Ups

Weightlifting

DBL DB/KB Front Squat

DBL DB/KB Front Squat

2X8 (1 sec Pause)

2X6 (2 sec Pause)

Metcon

“At-Home Jackie” (Time)

For Time:

800m run

50 Jump Squats

30 DB/KB Bent Over Row

12 min cap

Cool Down

1:00 Feet Up the wall stretch

1:00 Barbell Quad Smash/Side