Crossfit Garage – CrossFit

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Metcon

Dumbbell Run (Time)

400 m Run

20 DB Clean-and-Presses (2×35/20)

400m Run

20 DB Thrusters

400m Run

20 DB Burpees-and-Presses

400m Run

Rx+ 50/35

Bright Spot

400m Run (Time)

Max Effort 400m Run

Intended Response

Aim for consistent times on all 400m runs. If athletes cannot complete 5-10 reps of the dumbbell movements without breaking/resting, consider scaling the weight.