Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 7
6/6 Split Squats
10 PVC Pass Throughs
8 Muscle Cleans
4 Push Press
4 Bench/Box Dip w/ 2-sec hold in dip
Split Jerk Prep:
1×3 w/ 2 sec pause in receiving position (w/ empty barbell)
2×3 (Building in weight)
Weightlifting
Pause Split Jerk (5×3)
2-sec Pause Overhead
*building*
Metcon
Metcon (Time)
100-75-50-25
Double-Unders
20-15-10-5
Unassisted Dip
Rx+ Ring Dip
SU 1:1
Rx/Rx+: Unassisted full ROM dip
Scale: banded matador/ring, feet-assisted box/bench
Cool Down
3-way banded distraction shoulder stretch (:45/side)