Crossfit Garage – CrossFit
Weightlifting
Back Squat (3×3 @ 70-80-90%)
1×3 @ 70%
1×3 @ 80%
1xAMRAP @ 90%
ADD 10lbs to your 3 RM THEN find these percentages!
Bench Press (3×3 @ 70-80-90%)
1×3 @ 70%
1×3 @ 80%
1xAMRAP @ 90%
ADD 5lbs to your 3 RM THEN find these percentages
Accessory Work
Metcon (2 Rounds for reps)
3 Rounds
1 Min Max Burpee Box Jumps 24/20
rest 30 sec
1 Min Max Chin Ups
rest 30 sec
repeat
record least number of reps from each round
DON’T SANDBAG IT! GIVE IT A MAX EFFORT EACH TIME
Record least number of reps from each movement.