4
Oct
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