Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 6

8/6 Cal Bike

10 Cossack Squats

10 PVC Pass Throughs

10 PVC Overhead Squats

1 Round – Empty Bar – 3 reps:

Snatch DL

Down Shrug

Down Shrug w/ Elbows

Muscle Snatch

Power Snatch

Squat Snatch

Metcon

“Charley Horse” (AMRAP – Rounds and Reps)

AMRAP X 12

12/10 Cal Bike

12 Wall Balls (20/14lbs) (9/6kg)
6 rounds is the target

Charley Horse Scaled (AMRAP – Rounds and Reps)

AMRAP X 12
10/8 Cal Bike
160#/100# of Wall Balls
(Athlete’s choice of WB, do as many as needed to get over the weight listed)

EX
16# WB = 10 shots

Weightlifting

Bench Press

Go easy here! Friday is the first OPEN workout

Continue building each set of 10 reps

If you are dialed in then you should fail the 10th rep of your last test / set

Cool Down

Roll and stretch before leaving