Crossfit Garage – CrossFit

Skill/Strength

Back Squat

in 20min log your heaviest

tempo 1×5 set

4 second on the eccentric portion

The goal is slow and control

Time under tension

Metcon

EMOM 12 row burpee ghd tire (AMRAP – Reps)

EMOM for 12 min
Max reps

1: cal row
2: burpees
3: GHD sit ups
4: tire flips (your choice)

Shotgun start as needed to make room on GHD and Tires