Crossfit Garage – CrossFit
Metcon (AMRAP – Reps)
AMRAP EMOM
Buy-in: 2000/1500m Row
(8 minute time cap)*
At 8:00
EMOM S2O 115/85 Rx+ 155/115
(+1 Rep every minute)
Cash out at Round*:
8 = 1 mile Run (and 9-12)
9 = 150 Double-unders (and 10-12)
10 = 30 Burpee Pull-ups (and 11-12)
11 = 20 Air Squats (and 12)
12 = 10 Push-ups
*If athlete does not complete buy-in in 8 minutes and/or does not complete 7 rounds of EMOM the cash out is The SS Sadness.
The SS Sadness (Time)
2 Rounds for Time:
1 Mile Run
150 Double-unders
40/32 Echo Cals
30 Burpee Pull-ups
20 Air Squats
10 Push-ups
5 T2B