Crossfit Garage – CrossFit

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AMRAP 30 (AMRAP – Rounds and Reps)

300 Meter Run or Row

30 Abmat Sit Ups

30 Medicine Ball Cleans

30 Lunges (Total)

RX 95/65 (Lunges)

20/14 (WB)
Use the first part of class to work on med ball clean P.O.P. Score Row every 10 meters completed is 1 point – 120 total points per round

Bright Spot

Metcon (Time)

300 Meter Row


From toning arms and trimming abs to increasing core strength, medicine ball exercises are something everyone should try. Medicine balls are ideal because they’re easy to handle and simple to store when not being used. They come in a variety of sizes and weights for people of all fitness levels. Pick a few exercises and do each for one minute, with a 20-second rest in between. Repeat the circuit three times. Rotate through a variety of exercises at every workout and, as you get stronger, increase the number of reps and the length of time

Intended Response

With 30 minutes of working time on the clock today, athletes want to find and maintain a steady state of cardiovascular endurance. Find a comfortable pace to work through these movements (manageable sets) and aim to maintain throughout.

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