Crossfit Garage – CrossFit
Warm-up (No Measure)
1:30 Bike @ Casual Pace
AMRAP X 5
10 Bootstrapper Squats
10 Pass Throughs
10 PVC Around the Worlds
10 Cossack Squats
Weightlifting
2 Power Clean + 2 Jerk
E2MOM X 6
*building*
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Grace Altered (Time)
Grace Altered
For Time:
30 x Clean and Jerks at 55% of 1RM
RX+
use 80% of 1RM
Bright Spot
Power Clean
Push Jerk
Split Jerk
Clean and Jerk
Cool Down
1:00/side Thread the needle stretch
1:00/side Barbell Quad Smash
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
substitute burpees for pull-ups if you don’t have access to a bar