Crossfit Garage – CrossFit
Weightlifting
Front Squat (6×4)
6 sets of 4 reps @65-70% 1RM
Metcon
AMRAP 7 (AMRAP – Rounds and Reps)
3 Ring Muscle-Ups
6 Shoulder-to-Overhead 115/85
9 Box Jumps 24/20
* barbell received from ground
– Ring MU scaling options: push-ups, ring rows, ring dips (assisted or strict), pull-ups
– Shoulder Press, Push Press or Push Jerk may be performed for the S2O
Bright Spot
Muscle-ups
Shoulder Press
Push Press
Push Jerk
Box Jumps
Intended Response
This shorter time priority workout cues athletes to approach this with speed and quick transitions. Athletes should choose movements and loads that can be done unbroken, if possible.