Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 6

10 Superman PVC Pass Throughs

10 Barbell Good Mornings

8/6 Cal Bike

Gymnastics

EMOM X 8

Minute 0-1: 10 Kip Swings

Minute 2-3: 6 Jumping Negative Pull-Ups/Negative strict (2-3 sec. Negative)

Minutes 4-5: 6 Kipping PU, Banded Kipping Pull-Ups, Kipping Jumping Pull-up

Minutes 6-7: 4 C2B Pull-Up, Banded C2B, or Jumping C2B

Metcon

DL Pull-up Echo AMRAP (AMRAP – Rounds and Reps)

AMRAP X 24

10 Deadlift (275/185)

20 Pull-Ups

30/25 Calorie Bike

Rx+ C2B Pull-Ups

Bright Spot

Deadlift

Pull-ups

Chest-To-Bar Pull-ups

Jumping Pull-ups

Ring Rows

Cool Down

:30/side Lat Stretch on Rig