Crossfit Garage – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18

18 Alt DB Power Snatch

9 Pull-ups

18 DB OH Reverse Lunge

9 Burpees

21/18 Calorie Row

Rx 35/20

Rx+ 50/35
*Reverse lunges not alternating; break up reps as necessary (9/arm for example)

Bright Spot

Pull-ups

Intended Response

This time-priority chipper is a longer duration conditioning workout. Athletes should choose DB load that can safely and efficiently be moved from ground to overhead and also in a fully locked-out position overhead for the lunges. Smaller rep count for pull-ups and burpees allows for some to go unbroken, or max 2 sets. Utilize row portion to regain breathing pattern, focusing on a strong leg drive and relaxing the arms.

Goal: 3-5 rounds