Crossfit Garage – CrossFit
Warm-up (No Measure)
PVC External Rotation Stretch
AMRAP X 6
Squat w/ Thoracic Twist (4/side)
Bodyweight SL Romanian DL (4/leg)
10 Banded Lat Pulldowns
10 Alt Deadbugs
Empty bar – 3 reps each:
Clean Grip DL
Down Shrug
Down Shrug w/ elbows
Hang Muscle Clean
Front Squat
Hang Power Clean
Hang Clean
Weightlifting
Hang Clean (1×1)
20:00 to build to new 1RM or heavy single for the day
Metcon
Front Squat PU (Time)
21-15-9
Front Squats (135/95)
Pull-Ups
Rx+ C2B Pull-Ups
barbell received from ground
Cool Down
1:00/side Banded Lat Stretch