Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

100m Jog

10 Banded Good Mornings

10 Alt Elbow Rotations

10 Front Squats (empty bar)

1 round w/ empty bar:

Clean Grip DL x 3

Down Shrug x 3

Down Shrug w/ elbows x 3

High Hang Muscle Clean x 3

High Hang Power Clean x 2

High Hang Clean (Squat) x 2

Weightlifting

1 High Hang Power Clean + 1 High Hang Squat Clean (8×1)

Every :90 x 8 sets

*building as long as technique permits*
Log heaviest complex as a 1×1

(record individual lifts in Bright Spots)

Metcon

DL Hang Clean (AMRAP – Rounds and Reps)

AMRAP X 8

10 Deadlift (155/105)

3 Hang Squat Cleans

Rx+ 185/135

Finisher

3×10

Barbell Rollouts

Bright Spot

High Hang Power Clean

High-Hang Clean

Deadlift

Hang Clean

()

Cool Down

1:00/side Barbell Quad Smash