Crossfit Garage – CrossFit

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Metcon (4 Rounds for reps)

3 Rounds

12 Pull Ups

20 Burpee Box Jump Overs 24/20

rest 1 min

3 Rounds

6 Ring or Bar Muscle Ups

15 Box Jump Overs 24/20

rest 1 min

3 Rounds

1 Rope Climb

10 Box Jumps 24/20

IF TIME REMAINING:

Max Chin Ups

or

Double DB Bent Over Rows 50/35
Score is total reps per set of 3 rounds COMPLETED.

Set 1 = 96 Total reps

Set 2 = 63 Total reps

Set 3 = 33 Total reps

Set 4 = max reps completed

Cool Down

1:00/side Thread the Needle Stretch

Metcon (AMRAP – Rounds and Reps)

WOD
“Billie Jean”

4 Sets, 1 min rest between

(Pick up where you left off)

AMRAP X 4

5 DB Deadlift (50/35)

4 Devil’s Press

3 DB Thrusters

Score is Total Rounds + Reps