Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 6

Min 1: 8 Straight Leg Deadlift (bar)

Min 2: 10 Banded Lat Pulldowns + 4 Up-Downs

Min 3: 4 Kang Squats

Weightlifting

Deadlift (1×3)

Part 1

15:00 to build to set of 3

Strict Pull-Ups

Part 2

3 Sets Max Strict Pull-Ups

(Rest 2 minutes between sets)

Metcon

EMOM DL Burp Pull (AMRAP – Reps)

EMOM X 9

Minute 1: 3 Deadlifts (Athlete’s Choice, Heavy)

Minute 2: Max Bar Facing Burpees

Minute 3: Max Pull-Ups

Rx+ Bar MU for Pull-ups

(Score is Total Burpees + Pull-Ups)

Bright Spot

Pull-ups

Bar Muscle-ups

Cool Down

1:00 Banded Hamstring Stretch/Side