Crossfit Garage – CrossFit

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12 AMRAP box cal clean (AMRAP – Rounds and Reps)

10 box jumps 24/20

12/10 calorie row

10 power cleans @ 60% 1RM


30/24 box

power clean @ 80% 1RM


Run Away Shoulder (Time)

3 Rounds for Time

400 Meter Run

20 S2O

RX 95/65

RX+ 135/95

Bright Spot

Power Clean

400m Run (Time)

Max Effort 400m Run


Put simply, the goal here is to remember how to move your legs quickly, and to make your usual race pace seem slow by comparison. You’ll get the most out of these workouts by doing them on tired legs, which will simulate the challenge of running fast late in a race and allow you to slip them in as an extra workout after a previously scheduled run.

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