Crossfit Garage – CrossFit
Warm-up
5 Rounds of ‘Rowling’ -150m
1: Penalty = Air Squats
2: Penalty = UpDowns
3: Penalty = Scap Pull-ups
4: Penalty = Jump Squats
5: Penalty = Burpees
(*cap at 8 reps for going over/under)
15 PVC Pass Throughs, into:
1 Round (empty bar):
3 reps each:
Clean Grip DL
Down Shrug
Down Shrug w/ Elbows
Muscle Clean
Power Clean
Front Squat
Push Jerk
Metcon
NY Partner Barbell 22′ (Time)
With a Partner:
2,022m Row
Into..
31 Deadlifts (135/95)
31 Hang Power Cleans
31 Front Squats
31 Shoulder to Overhead
31 Bar Facing Burpees
Into..
2,023m Row
Rx+ 155/105
divide reps between partners
Cool Down
1:00 Banded Lat Stretch/Side
1:00 Pigeon Pose/Side