Crossfit Garage – CrossFit
Warm-up (No Measure)
2:00 Bike, into:
AMRAP X 5
3 Inchworm-to-Cobra
10 Scap Pull-Ups
10 PVC Pass Throughs
Barbell:
6 reps of each barbell movement
2 Sets:
1 Push Jerk
2 Front Squat
3 Power Cleans
– first set light weight, second set increased
Metcon
Woehlke (3 Rounds for time)
3 Rounds, Each for Time
4 Jerks (185/135 lb)
5 Front Squats (185/135 lb)
6 Power Cleans (185/135 lb)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
Rest 3 minutes between rounds.
In honor of Brian Woehlke, 29, of Detroit, Michigan
To learn more about Woehlke click here
Scale reps if necessary: exp. 20 pull-ups/25 push-ups/30 sit-ups per round
Cool Down
1:00/side Banded Lat Stretch