Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds @ Increasing Pace:
10/8 Cal Row
10 Groiners
10 Bootstrapper Squats
Specific:
2 Sets:
6 Tempo Back Squats (2221)
*First set w/ light load, second set with light-moderate
Weightlifting
Back Squat ( 4×2 @ 70, 75, 80, 85% )
Record 85% or heaviest 1×2
Metcon
EMOM FS Cal KB Hold (Weight)
EMOM X 15
Minute 1: 4 Front Squats at 75% of 1RM
Minute 2: 15/12 Cal Row
Minute 3: :40 KB Front Rack Hold (53/35)
Barbell received from rack if possible
Score: FS weight
Cool Down
1:00/side Barbell/KB Quad Smash