Crossfit Garage – CrossFit
Metcon
12 AMRAP box cal clean (AMRAP – Rounds and Reps)
10 box jumps 24/20
12/10 calorie row
10 power cleans @ 60% 1RM
Rx+
30/24 box
power clean @ 80% 1RM
Metcon
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
Why?
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.