Crossfit Garage – CrossFit

Weightlifting

Clean (5×3 )

build to a heavy triple. Up to 85% of 1 RM, if you can pass that percentage, do it

Metcon

Lead Foot (3 Rounds for reps)

AMRAP 4 min:

27 cal row

27 burpees

27 chest 2 bar pull ups

-rest 4 min-

AMRAP 4 min:

21 cal row

21 burpees

21 T2B

-rest 4 min-

AMRAP 4 min:

15 cal row

15 burpees

15 pull ups
Retesting Lead foot…Lets aim to get more work done in these 4 minute windows than the previous time. Foot on the gas.

Lead Foot (alt) (3 Rounds for reps)

AMRAP 4 min:

27 cal row

27 burpees

27 pull ups

-rest 4 min-

AMRAP 4 min:

21 cal row

21 burpees

21 knees to chest or T2R

-rest 4 min-

AMRAP 4 min:

15 cal row

15 burpees

15 ring rows or box pull ups