Crossfit Garage – CrossFit

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8 min AMRAP Power Clean, Push-Ups, Box Jumps (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

3 x Power Clean 70% of 1RM

7 x Push-ups

9 x Box Jumps 24/20”
***rest 3 minutes before beginning row portion

Row repeats (Time)



Rest 90sec


Rest 3min


Bright Spot

Power Clean


500m Row (Time)

Max Effort 500m Row


Rowing intervals are a great tool. They help athletes learn to compete with greater intensity, build the time they can maintain a certain level of rowing intensity, improve their speed of recovery, and develop their body’s ability to switch between energy systems.

Intended Response

Part A: Short time-priority workout means maximum effort on all movements with quick transitions. Athletes may want to consider scaling the load for power cleans if 3 touch-and-go repetitions cannot be maintained. Be aware of equipment placement (barbell and box) for the most seamless transitions possible. Strong focus on sound demonstration of movements (full power clean, chest touches floor on pushups/no sagging, and hip extension on box jumps)

Part B: Row repeats are a challenging test of short-distance rowing capacity. Generous rest periods between should allow for max effort for each interval. Focus on maintaining a steady breathing pattern throughout.

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