Crossfit Garage – CrossFit

Warm-up (No Measure)

200m Jog or 8/6 Cal Bike, into:

10 Reps of Each:

Cossack Squats

Behind the Neck Snatch Grip PVC Push Press

Leg Swings F/B, L/R

Pass Thrus into Air Squat

PVC ATW

PVC OHS

Weightlifting

1 Snatch + 1 Below the Knee Snatch + 1 Hang Snatch (5×1)

E3MOM X 5 sets
*building*

Metcon

400m Snatch Intervals (4 Rounds for reps)

2:30 mins on, 1:30 off x 4 sets

400m run

Max Squat Snatches in time remaining (135/95)
Score = total snatches

Sub 20/15 Echo Cals for Run (Rx)

Bright Spot

Snatch

Hang Snatch

Hang Power Snatch

Power Snatch

400m Run (Time)

Max Effort 400m Run

Cool Down

1:00 Couch Stretch/Side