Crossfit Garage – CrossFit

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Venus Flytrap (AMRAP – Reps)

10 Rounds

3 Minutes per Round: (30 mins total)

10 Calories on Echo Bike

5 DL @65-70% 1RM
AFAP on the Echo bike and then straight into 5 DL

Rest until the clock hits 3 minutes – start the next round. If necessary, pair up on bikes and switch off.

Score is total reps (150 if completed) plus add your DL weight in Notes

**If not enough bikes for class size, rowing can be subbed for Rx, but bikes take priority

Scaling options:

– scale to 5 rounds

– lessen calories on bike, scale DL to 50-55%

Bright Spot



The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.

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