Crossfit Garage – CrossFit

Metcon

Topsy Turvey (Time)

70 Russian KBS 1.5/1

60 Wallballs 20/14

50 Double Unders

40 STOH 95/65

30 Front Squat 95/65

20 Pull-Ups

10 Burpees (per person)

*For all of the above, partners switch as needed except for last movement – one partner will do 10 burpees and then the other will do the same.

**Once both partners have completed the burpees, partners work back through the list of movements (in reverse … PU to FrtSq to STOH and so on.

***every time partners switch within a given movement, 2 burpee penalty for both people

****30 min time cap

Metcon

11 AM

15 min AMRAP row dl (AMRAP – Rounds and Reps)

Rx

15 min AMRAP

30 Calorie Row

20 sit ups

10 Deadlifts 155/105

5 Burpees over bar

Rx+

30 Cal Row

20 GHD sit ups

10 DL 225/155

5 Bar facing Burpees