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