Crossfit Garage – CrossFit
Metcon
Metcon (AMRAP – Reps)
5 Deadlifts 40% 3RM
rest 30 sec
5 Shoulder Press 40% 3RM
rest 90 sec
5 Deadlifts 50% 3RM
rest 30 sec
5 Shoulder Press 50% 3RM
rest 90 sec
AMRAP Deadlifts 60% 3RM
rest 30 sec
AMRAP Shoulder Press 60% 3RM
Calculate total reps from the AMRAP portion
Weightlifting
Deadlift (1xAMRAP @ 60%)
Shoulder Press (1xAMRAP @ 60%)
Accessory Work
Metcon (Time)
7 Rounds
5 SA KB Push Press/Arm 35/20
10 KBS 70/53
12 Sit Ups
Russian KBS