Crossfit Garage – CrossFit
Metcon
Runaway Legs (Time)
Rx
30-20-10
Calorie Row
DL 185/135
Box Jump 24/20
Rx+
30-20-10
Calorie Row
DL 225/155
Box Jump 30/24
Runaway Legs alt (Time)
Rx
30-20-10
Calorie Row
DL @55% 1 RM
Box Jump/ step ups 24/20
Bright Spot
Deadlift
Intended Response
This workout ahould be treated not as a sprint, but with a moderate pace with intention to move quickly. Choose deadlift weight so largest set (30) can be completed in 5 or less sets and with short rest between. Regain breathing pattern during the row. This lower body dominant workout will cause fatigue almost immediately so practice good mechanics and movement during the lifts/jumps.