Crossfit Garage – CrossFit

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Metcon

One Big Rep (AMRAP – Rounds and Reps)

With a single dumbbell, complete as many rounds as possible in 20 minutes of:

1 Deadlift

1 Hang Power Clean

1 Push Jerk

1 OH Walking Lunge, Left Leg

1 OH Walking Lunge, Right Leg

(switch arms and repeat the sequence)

200m Run

RX 35/20 DB

RX+ 50/35
*perform each movement once, then flow to the next

– finishing the entire sequence after the run is one rep (round)

– run completed without DB

200m run = 4 reps

1 round total = 14 reps

Bright Spot

200m Run (Time)