Crossfit Garage – CrossFit
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