Call Us: (678) 654-7796

08252016

24
Aug

08252016

Crossfit Garage – CrossFit

Weightlifting

Clean complex

1 Clean

1 Hang Clean

1 Front Squat
15 minutes to establish 1 RM.

All cleans must be squat cleans

Metcon

team partner 20 min AMRAP partner BJ PU KBS (AMRAP – Rounds and Reps)

Rx:

20 Box jumps 24/20

20 push ups

20 KBS 1.5/1 pood

RX+

20 Box jumps 30/24

20 HSPU

20 KBS 2/1.5 pood
2 person team, waterfall style. Partner 1 will go and complete the entire round before partner 2 begins. Then partner 1 will rest until partner 2 finishes and so on. If you do not have a partner, rest however long it took you to finish the round then double your score when you finish to account for the missing partner.

Reference

Clean

Hang Clean

Front Squat

Power Clean

If you can’t squat it, use this

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