Crossfit Garage – CrossFit

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Weightlifting

Back Squat (3×3 @ 70-80-90%)

PERCENTAGES BASED OFF OF 3 REP MAX!!

1×3 @ 70%

1×3 @ 80%

1xAMRAP @ 90%

Shoulder Press (3×3 @ 70-80-90%)

PERCENTAGES BASED OFF OF 3 REP MAX!!

1×3 @ 70%

1×3 @ 80%

1xAMRAP @ 90%

Accessory Work

Metcon (No Measure)

5 Rounds

10 Push Ups

8 SA Ring Rows/Arm

6 Box Jumps 30/24

-rest as needed-
OPTIONAL!

This is for quality. NOT FOR TIME

perform regular ring rows if single arm is too difficult.