07312019

30
Jul

07312019

Crossfit Garage – CrossFit

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Metcon

EMOM 16 (AMRAP – Reps)

16 minutes (Alternating):

Min 1) 200 m run

Min 2) 50 DU

Min 3) 15/12 Calorie Bike

MIn 4) Max Strict pull-ups

Repeat 4 times through
**Scale the run distance, sub DU with SU, and sub strict for kipping or ring rows, if necessary. This is intended to get the heart rate up and blood flowing. Stagger athletes as necessary

**Score is total reps completed

200m run = 4 reps (50m = 1 rep)

50 DU = 50 reps

1 rep per Calorie

1 rep per pull-up

Rx is strict pull-ups