Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

200m jog

5/5 Leg Swings

20 Plank Shoulder Taps

8 Strict Press (1-sec pause overhead)

Weightlifting

Split Jerk (2×3 2×2 1×1)

*build across all 5 sets

Metcon

Bizarro Jackie (Time)

800m run

50 Thrusters (45/35)

30 HSPU
*On a 14:00 running clock:

Perform ‘Bizarro Jackie’ and in time remaining build to 1RM Thruster*

– record Metcon time and Thruster weight in Bright Spots

Thruster

Bright Spot

800m Run (Time)

Max Effort 800m Run

400m Run (Time)

Max Effort 400m Run

HSPU

Cool Down

:45/side Thread the Needle Stretch