Crossfit Garage – CrossFit

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BackSquat HSPU Row (Time)

For time:

30 Back Squats 135/95


1000m Row
Back squats can be taken from rack but please be conscientious of athletes kicking up onto wall for HSPU

*begin next Metcon ten minutes after completing the above


8 min AMRAP (Time)

6 Power Cleans 135/95

8 Ring dips

10 Jumping lunges (5/leg)
Scaling options for ring dips: banded ring dips, matador/banded matador, bench dips, box dips

Bright Spot

Back Squat


1000m Row (Time)

Max Effort 1000m Row

1000m Row (Time)

Max Effort 1000m Row

Intended Response

Athletes should not be able to do the Back Squats or the HSPU unbroken; choose a weight that is manageable in sets of 5-10, and break up the HSPU similarly.

Cleans, dips and lunges should be unbroken here. Short workout time cues athletes to move quickly with short rest periods and smooth transitions. One round + per minute is manageable.

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