Crossfit Garage – CrossFit
Metcon
Synchro Heros (Time)
100 DU/300 SU buy in:
60 Synchro Wall balls 20/14
50 alternating Box Jumps
40 synchro Hang Power cleans 95/65
30 synchro Russian KBS 70/53
20 Synchro bar facing burpees on 1 bar
10 synchro goblet squats
rest 2 min
directly into Partner Fran…
21-15-9
Thrusters 95/65
Pull ups
Metcon
11 AM
15 min amrap box jump t2b clean (AMRAP – Rounds and Reps)
15 min AMRAP:
21 x sit ups
15 x box jumps 24/20
9 x cleans at 60% of 1RM (your choice of movement)
Rx+
21 x T2B
15 x box jumps 30/24
9 x cleans at 80% of 1RM (your choice of movement)
CrossFit Open 18.Zero (Time)
21-15-9
DB Snatches (alternating) 50/35
Burpees over DB