Crossfit Garage – CrossFit
Warm-up
AMRAP X 7
8 PVC ATW
8 Jump Squats
8 PVC Pass Throughs
8 Hang Muscle Cleans (bar)
8 Push Press (bar)
Split Jerk Prep:
1×3 w/ 3 sec. pause overhead (empty bar)
1×2 w/ 2 sec. pause (light load)
2×1 w/ 1 sec. Pause (moderate load)
Weightlifting
Split Jerk w/ 1-sec Pause Overhead (5×1)
*building
Metcon
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
*bar-facing burpees
Bright Spot
Split Jerk
Clean and Jerk
Power Clean
Push Jerk
Cool Down
1:00 Thread the Needle Stretch/Side
1:00 Knees to Chest Stretch