Crossfit Garage – CrossFit

Warm-up (No Measure)

2:00 Prone Bench/Box Stretch, into:

2 Rounds:

8 Barbell DL

8 Hang Muscle Cleans

8 Cossack Squats

8 Scap Push-ups

8 Kip Swings

Review Complex, into..

2 Sets:

3 Cleans + 3 Jerks + 3 Front Squats (1 set w/ empty barbell, 1 w/ light load)

Weightlifting

1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk (Friends focus on cleans)

E3MOM X 6

*building as long as bar speed and technique remains*

Metcon

DB Hang C+J Pullup (AMRAP – Rounds and Reps)

AMRAP X 9

10 Hang DB Clean and Jerk (50/35)

10 Pull-Ups

Rx+ C2B Pull-ups

Bright Spot

1 Power Clean + 1 Front Squat + 1 Push Jerk

E2MOM X 6 sets

*building as long as movement quality and bar speed allow

Clean

Power Clean

Front Squat

Push Jerk

Split Jerk

DB Hang Clean + Jerk

Pull-ups

Chest-To-Bar Pull-ups

Cool Down

1:00 Forearm Stretch