Crossfit Garage – CrossFit

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Metcon

Bird Box (Time)

5,000/4,000m Row

*Every 4 minutes perform 20 Shoulder-to-Overheads 135/95

Bird Box (alt) (Time)

5,000/4,000m Row

*Every 4 minutes perform 20 Shoulder-to-Overheads 95/65

Bright Spot

Shoulder Press

Push Press

Push Jerk

Accessory Work

10 KB Windmills (5 per side)

20 Goblet Squats

30 Alternating Reverse Lunges holding WB

20 Goblet Squats

10 KB Windmills (5 per side)

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

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

Intended Response

Row at a pace you would approach a 2,000m row at. Choose a weight on the S2O that can be done in one set while fresh. During the workout, try to finish the S2O in 3 sets at most. For an additional challenge, perform S2O blindfolded.