Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 8

10/8 Cal Row (Easy)

8 Up-Downs

8 Groiners

8 Cat-Cow

Test Run:

EMOM X 4

Minute 1: 12/10 Cal Row

Minute 2: 12 Burpees

Metcon

EMOM Cal Row Burp (AMRAP – Reps)

EMOM X 24

Minute 1: 12/10 Calorie Row

Minute 2: 12 Burpees

Rx + 15/12 Cal Row
(M) 288 possible reps

(W) 264 possible reps

Rx+ 324/288

Friends try 30 sec on and 30 off

Finisher

3 Sets for Quality:

10 Tuck-Ups on Rower

12/12 Single Arm Banded Lat Pulldown

Cool Down

1:00 Banded Lat Stretch/Sid