Crossfit Garage – CrossFit
Warm-up (No Measure)
EMOM X 9
Minute 1: 10 Banded Pull Throughs + 5 Bootstrapper Squats
Minute 2: :40 Step-Ups
Minute 3: 6 Up-Downs + 3 Plank Walkouts
Specific:
2 sets
5 Tempo Deadlift (2121)
1 set w/ empty barbell, 1 set w/ light-moderate load
Weightlifting
Deadlift (4X3 @ 80% of 1RM)
Metcon
EMOM Deadlift Box J (AMRAP – Reps)
EMOM X 12
Minute 1: 3 DL (225/155) + 5 Bar Facing Burpees
Minute 2: 12 Box Jumps (24/20)
Rx+ 275/185
Score: Total Reps
*if all reps completed: 120
Bright Spot
Box Jumps
Cool Down
1:00 Knees to Side Lumbar Stretch/Side