Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
8 PVC Pass Throughs
8/8 Leg Swings (forward + lateral)
3 Inchworms to Cobra —> 4 Pike Push-ups
10 KB DL —> 50′ KB Suitcase Carry (per hand)
Specific:
Snatch DL x 4
Down Shrug x 4
Down Shrug w/ elbows x 4
Muscle Snatch x 4
Hang Power Snatch x 4
Skill/Strength
EMOM x 8
Minute 1: 1 Wall Walk
Minute 2: 5 Hang Power Snatches
*may build in weight as long as form maintains
Log last/heaviest set of 5
Metcon
Farm HPS WW Hollow (AMRAP – Rounds and Reps)
AMRAP X 24
200m Farmers Carry (53/35)
20 Hang Power Snatches (75/55)
5 Wall Walks
:30 Hollow Hold
Rx+ 50ft. Handstand Walk (for WW)
Farm Carry: 4 reps (1 per 50m)
Hollow Hold: 3 reps (1 per :10)
Total possible reps per round: 32
(HS Walk = 5 reps)
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Cool Down
1 min/side lying back stretch (pull knees to the side, keep shoulders square)
1 min cat-cow stretch