Crossfit Garage – CrossFit

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Metcon

400 KB DU (Time)

3 Rounds:

400m Run

20 Russian KBS (53/35)

40 DU

Rx+

Run holding WB (20/14)

KB 70/53
SU 2:1

May sub 500m row for run if raining (counts as Rx)

Bright Spot

Double-Unders

400m Run (Time)

Max Effort 400m Run

Accessory Work

3 Rounds:

10 Box Jumps from Seated Position

20 Alternating DB Hammer Curls

:30 Forearm Plank Hold

* OPTIONAL Accessory work for post-WOD, if time permits

* Coaches can advise on load/movement demonstration, if necessary

Intended Response

Treat this as a sprint; this workout should be done under or around 10-12 minutes. Quick transitions from run to KB and then to rope.