Crossfit Garage – CrossFit
Warm-up
2 Rounds:
100m jog
8 Barbell DL
8 Hang Muscle Cleans
8 Cossack Squats
8 Scap Push-ups
8 Kip Swings
Skill/Strength
Clean
for 15 min, 3 sets of 3 reps, building each time. If possible on the last set try for 3+ reps.
Squat preffered
Metcon
wb shuttle run burpee 3RM Thruster (AMRAP – Rounds and Reps)
AMRAP in 9 min:
12 x WB 20/24#
3 shuttle run (there, back, there)
9 x up/down
3 shuttle run (there, back, there)
Followed by 6 min to establish your
heaviest 3RM Thruster (score in notes also)
Shuttle:
Rig to rowers, then back to rig, then to rowers
and is 20 ft or 4 mats wide ways