Crossfit Garage – CrossFit

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Metcon

EMOM 12 (AMRAP – Reps)

Minute 1: 150m row sprint

Minute 2: AMRAP Wall Ball shots

Minute 3: 12 DB Box Step-Ups

Minute 4: Rest

Rx: 20/14 WB, 35/20 (two DBs)

Rx+: 30/20 WB, 50/35

Box 24/20 for both Rx and Rx+

**Score is accumulated WBs
Repeat x 4 times for a total of 16 minutes

Cool down

Deadlift (Work on the skill with coach)

Bright Spot

Wallball Shots (AMRAP – Reps)

Rx = 20# for men/14# for women

Rx+ = 30# for men/20# for women OR 20# to 11′ target for men/14# to 10′ target for women

Why?

Intended Response