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+ 155/105divide reps between partners Cool Down 1:00 Banded Lat Stretch/Side 1:00 Pigeon Pose/Side Bright Spot Deadlift Hang Power Clean Front Squat Push Jerk
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