Crossfit Garage – CrossFit

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Max Calories on Echo Bike (Calories)

1:00 max calories on the Echo bike

Max Calories on Concept2 Rower (Calories)

1:00 max calories on Concept2 Rower

5 Below…Baby It’s Cold Outside (Calories)

24 Minute AMCAP

For 24 Minutes maintain 40% wattage achieved during max cal Echo Bike.*

~or~

For 24 minutes maintain 60% cal/hr achieved during max cal Concept2 Row.*

Every time athlete drops below 40%(Echo) or 60%(Rower), stop and alternate A & B:

A. 5 Front Squat at 65% 1RM

B. 5 Strict Pull-ups

Front Squat

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