Crossfit Garage – CrossFit

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Front Squat (6×4)

6 sets of 4 reps @65-70% 1RM


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


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.