Crossfit Garage – CrossFit

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MurphEMOMinator (AMRAP – Reps)

EMOM 19:

Minute 1: Pull-ups

Minute 2: Air Squats

Minute 3: Push-ups

Minute 4: Box Step-Ups 24/20

Minute 5: Rest

Rx+: wearing a weight vest
*sub pull-ups for stone-to-shoulder. this way the WOD can be totally done outdoors!

Bright Spot


Air Squats (AMRAP – Reps)

Highest number of unbroken Body weight squats


Intended Response

EMOM-style workout aims athletes at finding a manageable set of reps for each movement per minute and try to stick to them for the duration. Find a pace you can maintain throughout.

Don’t lose count of reps; keep a whiteboard handy if necessary

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