Wednesday, October 6

Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

200m run or 1:00 Bike

10 KB ATW (5 each direction)

10 Russian KBS

10 Kip Swings

10 Banded Pull-Aparts

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 MIN CAP

Biking Helen (Time)

3 Rounds:

24/21 Calories Echo Bike

21 Kettlebell Swings 53/35

12 Pull-ups

Rowing Helen (Time)

3 Rounds:

500/400m Row

21 Kettlebell Swings (53/35)

12 Pull-ups

Finisher

EMOM X 10

Minute 1: 200m Run/Row/:45 Echo

Minute 2: 3-7 Strict Pull-Ups

Bright Spot

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

KBS

Pull-ups

Strict Pull Ups

500m Row (Time)

Max Effort 500m Row