10142016

13
Oct

10142016

Crossfit Garage – CrossFit

Weightlifting

Back Squat (2×20 @55% 1x max effort)

do 2×20, if you make both sets, go for a max effort 3rd set. 3-5 min rest between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

7 Thrusters 95/65

8 RDL

9 Bent Over Rows

10 Back extensions

1 rope climb or 3 man makers 15/10 lb