Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
10 Cossack Squats
5 WB Push Press —> 5 WB Thrusters
10 Pass Throughs
5 Strict Press
1 Round with empty barbell:
3 Clean Grip DL
3 Clean Pulls
3 Hang Muscle Cleans
10 Elbow Rotations
3 Front Squats
3 Power Cleans
3 Push Jerk
3 Split Jerk
1 Full Complex
Weightlifting
1 Clean + 1 Push Jerk + 1 Split Jerk (8×1)
every 2:30 mins x 8 sets
Metcon
PC WB EMOM (AMRAP – Reps)
EMOM X 10
Minute 1: 3 Power Clean + Jerk (185/125)
Minute 2: 15 Wall Balls
Rx+ 205/145
90 reps total