Crossfit Garage – CrossFit

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Metcon

Frank the Tank (3 Rounds for reps)

AMRAP 5 min:

Buy in 40 Wallballs 20/14

12 deadlifts (185/135)

12 burpees over bar

rest 5 minutes

AMRAP 5 min:

Buy in 30 Wall Balls

9 deadlifts

9 burpees over bar

rest 5 min

AMRAP 5 min:

Buy in 20 Wall Balls

6 deadlifts

6 burpees over bar
Rx+

30/20

**Wall ball shots are not included in scores, only deadlifts and burpee reps

Bright Spot

Deadlift

Why?

As long as you push yourself during the workout period, AMRAP can help you to build muscle and improve your muscular endurance, cardiovascular health and conditioning. High-intensity training has proven to be one of the most effective ways to burn fat