WOD

Crossfit Garage – CrossFit

Warm-up (No Measure)

1:00 Wrist/Forearm Stretch, into:

AMRAP X 7

:30/side Groiner

8 Banded Pull-Aparts

8 Muscle Clean

8 Front Squats

Review Back Squat

2×3 (1 sec pause)

*First set w/ light load, second set with light-moderate

Weightlifting

Back Squat (1×1)

20:00 to build to 1RM. Stay here as long as you need if you want to prioritize the lift

Metcon

2BB Tester (Time)

500m row

40 air squats

30 sit ups

20 push ups

10 ring rows

Rx+ 10 Pull ups

(make notes so you can compare apples to apples)

Bright Spot

Pull-ups

Cool Down

1:00/Side Barbell Quad Smash

1:00/Side Couch Stretch

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