Crossfit Garage – CrossFit

231007 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20 with a partner:

200-m DB farmers carry (35/50 lb)

20 double-DB front squats

20 double-DB push jerks

20 double-DB box step-ups (20/24 in)

– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.

– Score is total reps accumulated between partners.

– INTERMEDIATE –

AMRAP 20 with a partner:

200-m double-DB farmers carry (20/35 lb)

20 double-DB front squats

20 double-DB push jerks

20 double-DB box step-ups (20/24 in)

– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.

– Score is total reps accumulated between partners.

– BEGINNER –

AMRAP 20 with a partner:

100-m double-DB farmers carry (10/25 lb)

20 double-DB front squats

20 double-DB push jerks

20 double- DB box step-ups (12/20 in)

– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.

– Score is total reps accumulated between partners.

General Warm-up (No Measure)

1 set:

100-m jog

10 air squats

10 DB shoulder presses

10 unweighted step-ups

1 set:

50-m single-arm DB farmers carry/arm

10 DB goblet squats

10 DB push presses

10 single-DB weighted step-ups

1 set:

50-m DB farmers carry (light load)

50-m DB farmers carry (workout weight)

Stretching (No Measure)

3 sets:

:30 saddle stretch

:30 down-dog stretch