Crossfit Garage – CrossFit

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Choose 1 sprint option & 1 death by option

Skills

10 x 200m Sprints (Time)

10 x 200m sprints with 1:00 rest in between
Score is time inlcuding rest periods

*Optional: wear a weight vest

5 x 200m Sprints (Time)

5 x 200m sprints with 1:00 rest in between
Score is time including rest periods

*Optional: wear a weight vest

10 x 200m Sprint Row (Time)

10 x 200m Sprint Row Intervals with :30 rest in between
Score is time including rest periods

Metcon

Death by Pull-ups (AMRAP – Reps)

Complete 1 pull-up at the start of the clock, then rest the remainder of that minute. Add 1 rep each following minute. Minute 2, complete 2 pull-ups. Minute 3, complete 3 pull-ups, and so on…adding one rep per minute until you are unable to complete the work before the end of the minute.

RX+ wearing a weighted vest
Scaling Options: ring rows, jumping pull-ups, band-assisted, etc

Death by Push-ups (AMRAP – Reps)

Complete 1 push-up at the start of the clock, then rest the remainder of that minute. Add 1 rep each following minute. Minute 2, complete 2 push-ups. Minute 3, complete 3 push-ups, and so on…adding one rep per minute until you are unable to complete the work before the end of the minute.

RX+ wearing a weighted vest