Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 9

10/8 Cal Bike/Row (@ Increasing Pace)

8 Clean Grip Deadlift

4 Muscle Cleans

:20 Tall Plank Hold

Metcon

Ascending Power Clean Echo (Time)

10-20-30

Power Cleans (95/65lbs)(43/29kg)

Calorie Bike
Bike Cals: 8-18-25 for Women

Row Cals: 12-24-36

Scale to hit around 10 min

Ascending Power Clean Echo Scaled (Time)

8-16-24
Power Cleans (45/35lbs)
Calorie Bike

Bike Cals: 6-14-20 for Women
Row Cals: 10-20-30

Scale to hit around 10 min

Weightlifting

Deadlift (3 heavy singles, NOT a 1RM
3×1)

Deload day, 1RM is next week.

Low volume, higher weight but not pushing for a 1RM today

Cool Down

Roll and stretch before leaving

Love on your CALF!!!!!!!