Main – CrossFit
Garage Games WORLD 1 (No Measure)
3 Rounds NOT for time:
20 Wall Ball Cleans
40′ of Frankensteins
10 KB Snatch or Swing (left arm)
20′ of Butt Kickers and 20 ‘ of spiderman
10 KB Snatch or Swing (right arm)
Front Lever (15 minute EMOM – reps = seconds or band pulldowns)
If you do band pulldowns, change to 4X15 and record the band you use. In addition, do 20 second hollow hold between sets.
The Chief (AMRAP – Rounds and Reps)
5 Cycles, 3 minutes per cycle with a one minute rest in between. In each cycle attempt to get as many rounds and reps as possible of:
3 Power Cleans – 135/95
6 Push Ups
Score the accumulation of rounds and reps with extra reps counting as rounds (every 18 is a round).
Each 3 minute cycle is a race to get through the 3-6-9 as many times as possible. Then rest, and repeat. First month or two athletes should do 3 rounds total (9 minutes of work).
4 Handstand walks, or Handstand holds on wall.