Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

5/5 Dynamic Around the World

10 PVC Pass Throughs

10 Barbell Good Mornings

10 Muscle Cleans

10 Push Press

– 5 Tempo DL (3030) w/ Light Load

– 3 Tempo DL (2020) w/ Light-Moderate

Weightlifting

Deadlift (1×1)

20:00 to build to 1RM. If this is your priority, then please stay here all class.

Metcon

DT Chief Couplet (Time)

3 Rounds of “DT”* (155/105lbs) (70/48kg)

Into…

6 Rounds of “The Chief”**

(see note)
*One round of DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead

**One round of The Chief: 3 Power Cleans, 6 Push-Ups, 9 Air Squats

Scale to hit around 12 min

DT Chief Couplet Scaled (Time)

3 Rounds of “DT”* (95/65lbs) (70/48kg)
Into…
6 Rounds of “The Chief”**
(see note)

*One round of DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead
**One round of The Chief: 3 Power Cleans, 6 Push-Ups, 9 Air Squats

Scale to hit around 12 min

Cool Down

Roll and stretch before leaving