Crossfit Garage – CrossFit
Metcon
Partner Mayhem (2 Rounds for reps)
4 person team
Team members 1 and 2 should complete the following within 7 minutes AMRAP:
100m sprint (2 reps)
5 burpees
10 deadlifts (185/135
5 pull ups
-3 min rest between switching –
At the same time, team members 3 and 4 should complete the following 7 min AMRAP:
200m row sprint (2 reps)
5 burpees
15 goblet squats (53/35)
5 push ups
Then
100 power snatches (95lbs/65lbs) for time.
Then calculate the team’s scores! NB. Only complete rounds are considered during the AMRAP section, and time is used as a score for the snatches. Note time in comment box.
Metcon
11 AM
Metcon (Time)
3 Rounds:
20 Cal Row
20 Sit ups
2 rounds
30 Air squats
20 Box Jumps 24/20
1 round
400 m run
30 WB 20/14
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
20/14#