Crossfit Garage – CrossFit
Metcon
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
Pull-ups
Air Squats (AMRAP – Reps)
Highest number of unbroken Body weight squats
Push-ups
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