Crossfit Garage – CrossFit
Weightlifting
Clean (5×3 )
build to a heavy triple. Up to 85% of 1 RM, if you can pass that percentage, do it
Metcon
Lead Foot (3 Rounds for reps)
AMRAP 4 min:
27 cal row
27 burpees
27 chest 2 bar pull ups
-rest 4 min-
AMRAP 4 min:
21 cal row
21 burpees
21 T2B
-rest 4 min-
AMRAP 4 min:
15 cal row
15 burpees
15 pull ups
Retesting Lead foot…Lets aim to get more work done in these 4 minute windows than the previous time. Foot on the gas.
Lead Foot (alt) (3 Rounds for reps)
AMRAP 4 min:
27 cal row
27 burpees
27 pull ups
-rest 4 min-
AMRAP 4 min:
21 cal row
21 burpees
21 knees to chest or T2R
-rest 4 min-
AMRAP 4 min:
15 cal row
15 burpees
15 ring rows or box pull ups