Main – CrossFit
Garage Games World 2 (No Measure)
2 Rounds NOT for time:
11 Walking Lunge Steps (wide stretch)
8 PVC Overhead Squats
7 KB Swings
6 Broad Jumps
5 Toes to bar/knees to elbow
4 jump to bar and pull-up as far as you can
3 Hollow Rocks
1 squat held for 10 seconds
Shoulder Press (5 EMOM 3 Mintues)
Push Press (4 EMOM 4 Minutes)
Push Jerk (3 EMOM 5 Minutes)
Sprint Clean Ladder (Weight)
10 Minute Time Limit
Start at 50% of your 1 RM Clean.
Every successful clean you add weight to your bar, but no more than 10# at a time.
Final score is your best clean within 10 minutes.
You can power or squat clean.
NO MORE THAN 10# AT A TIME
First – 20 Second Hollow Hold and 10 Kipping Swings then metcon –
50 Push Press for time
45#/35# (naked ladies bar will count)
There must be a dip drive, no strict press allowed, and no jerk.
Hip flexibility, shoulder mobility with LAX ball on the ground in the shoulder blade.