10082019

7
Oct

10082019

Crossfit Garage – CrossFit

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Metcon

12 min amrap front rack lunge farmer carry push press ohs push jerk row (AMRAP – Rounds and Reps)

12-minute AMRAP

9 Front Rack Reverse Lunges 95/65

100′ farmers carry 53/35

9 push press (same barbell)

3-minute rest, then…

12-minute AMRAP

9 OHS 95/65

100′ farmers carry 53/35

9 Push Jerks (same barbell)

3-minute rest, then…

Max Effort 1000 m Row

RX+

115/75

70/53

Bright Spot

1000m Row (Time)

Max Effort 1000m Row

Why?

As long as you push yourself during the workout period, AMRAP can help you to build muscle and improve your muscular endurance, cardiovascular health and conditioning. High-intensity training has proven to be one of the most effective ways to burn fat