Crossfit Garage – CrossFit

Warm-up (No Measure)

3:00 Easy Bike, into:

EMOM x 6:

Min 1: 10 PVC Pass Thrus + 10 Straight Leg Sit-ups

Min 2: 100m Run

Min 3: 10 Cossack Squats + 10 Birddogs

Clean Complex warmup

Weightlifting

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

Every :90 x 8 sets

*Building*

Metcon

400 FS Toes (Time)

4 Rounds:

400m run

10 Front Squats (115/75)

10 T2B

Rx+ All runs sub 1:50
*bar received from ground

Bright Spot

High-Hang Clean

Hang Clean

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

Front Squat

Toes-To-Bar

Cool Down

1:00 Alternating between Cobra and Childs Pose