12102016

9
Dec

12102016

Crossfit Garage – CrossFit

Metcon

3 Amigos (Time)

· 75 DU/ 225 SU

· 75 Burpee to bar

· 75 DU

· 75 Wall-balls 20/14

· 75 DU

· 75 Sit-ups

· 75 DU

· 75 KBS 53/35

· 75 DU

1B:

· Team will also complete a 5,000M row

Standards:

· One team member will constantly row until the total 5,000m is complete. The three team members can rotate as needed on the rower. For each female athlete competing in this workout, team will deduct 200m from the total 5,000m row. For example: 1 female athlete, team will only have to complete 4,800m row. 2 female athletes, then team will row 4,600m.

Time cap- 26 minutes

Metcon

11 AM

21-15-9 row thr bur (Time)

21-15-9

Cal row

Thrusters 95/65

Burpees