Crossfit Garage – CrossFit
Metcon
Metcon (AMRAP – Reps)
EMOM 10:
Min 1: MU/MU Transitions 2-3 reps
Min 2: Front Rack Barbell Rev Lunges 4-6 per leg
95/65
Pick a rep scheme for each that you can maintain for the entire EMOM, if possible. For example: 10 lunges total maintained for all 5 rounds
MU Transitions: Work on ring or bar transitions (for bar, work on aggressive swing and getting hips close to bar, for rings work on false grip and transition of pull through into dip, etc)
Coach will give athletes individual skill guidance
Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Athlete must touch an object (bar) with BOTH hands that is 6 inches above their max reach after each burpee