Crossfit Garage – CrossFit

Warm-up (No Measure)

Banded Front Rack Stretch (1:00/side)

2 Rounds:

5 Hang Muscle Cleans

:30 Spiderman Stretch/side

10 WB Push Press

10 Jump Squats

Empty bar:

Elbow Rotations

Down Shrug x 3

Down Shrug w/ High Elbows x 3

Hang Muscle Clean x 3

Front Squat x 3

Hang Power Clean x 2

Hang (Squat) Clean x 2

Weightlifting

2 Hang Power Clean + 1 Hang Clean (8×1)

E2MOM X 8

*building*

Metcon

Hang Power Lunge Ball (AMRAP – Rounds and Reps)

AMRAP X 13

12 Hang Power Cleans (95/65)

14 Front Rack Lunges

16 Wall Balls (20/14)

Rx+ 115/75
Lunges: Forward or Reverse

Bright Spot

Hang Power Clean

Hang Clean

Front Rack Lunge

Cool Down

1:00 Hands on Wall Stretch