Crossfit Garage – CrossFit

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Warm-up

AMRAP X 8

10 Cal Row

:20 Push-up Plank

5 Push-Ups

10 Step-Ups

Mock Round:

8 cal row

8 burpees

8 box jumps

Metcon (AMRAP – Rounds and Reps)

AMRAP X 6

15 Calorie Row

15 Burpees

15 Box Jumps (24/20)

-Rest 1 min-

AMRAP X 6

15 Calorie Row

15 Burpees

15 Box Jumps

-Rest 1 min-

AMRAP X 6

15 Calorie Row

15 Burpees

15 Box Jumps
*Pick up where you left off

Score: Total rounds + reps

Accessory Work

4 Sets

12 DB Floor Press

12 Overhead Tricep Ext

12 Single DB Hammer Curl

Cool Down

3-5 minutes of foam rolling/stretching

Bright Spot

Box Jumps