Crossfit Garage – CrossFit
Metcon
20 Minute E2MOM (AMRAP – Reps)
Minutes (0-2) – 15 C2B PullUps
Minutes (2-4) – One Round of DT
Minutes (4-6) – 21 Calories on the Rower
Minutes (6-8) – 12 C2B PullUps
Minutes (8-10) One Round of DT
Minutes (10-12) – 15 Calories on the Rower
Minutes (12-14) – 9 C2B Pullups
Minutes (14-16)- One Round of DT
Minutes (16-18) – 9 Calories on the Rower
Minutes (18-20)- Max Burpees
RX – As suggested (reps) and DT = 12 DL, 9 HPC, 6 Push Jerk (155/105)
Log burpee reps in your notes
These are suggested rep counts and loads; find what number/weight that works and stick with it
Score is total reps for C2B and calories rowed (81 total reps if all completed)
Bright Spot
Chest-To-Bar Pull-ups
Intended Response
The idea of any EMOM/E2MOM-style workout is to aim in getting all of the prescribed work/reps in during that portion in order to take advantage of any rest before moving on to the next portion. Figure out your best strategy in accumulating these reps (C2B in sets of 3, etc) and use the time wisely.
This workout is heavy on the ‘pulling’ motion so be aware of forearm/grip strength and use your legs (push back) during the row to give those arms a rest.
Scale the load on the barbell and the gymnastics movement (pull-ups instead of C2B) in order to complete the reps, if necessary.