Crossfit Garage – Crossfit Competitive Programming

Warm-up

Warm-up (No Measure)

EMOM x 10:

Min 1- 1 to 2 Rope Climbs

Min 2- 12 Thrusters (45/35)

Metcon

HSPU (EMOM 10: 3-7 strict)

Bouncy House (3 Rounds for reps)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65#)

9 Hang Power Cleans (95/65#)

6 Jerks (95/65#)

Time remaining: Max Calorie Row

Rest 4:00

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95#)

9 Hang Power Cleans (135/95#)

6 Jerks (135/95#)

Time remaining: Max Calorie Row

Rest 4:00

AMRAP 4

1 Round:

12 Deadlifts (155/105#)

9 Hang Power Cleans (155/105#)

6 Jerks (155/105#)

Time remaining: Max Calorie Row

Metcon (Time)

Conditioning

3 RFT:

30 GHDSU

20 Cal Row

10 D-Ball shoulders (100#)
Quality