WOD

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

Thruster

Reference

Squat Clean

Power Clean

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