Crossfit Garage – CrossFit Metcon Swan Lake (AMRAP – Reps) 4 person Team, Two people working at a time synchronized. AMRAP 30 minutes 100 Burpees 100 Box Jumps (24″)(20″) 100 Cal Row 100 DB Snatch (45)(25) 100 Squats 100 Hang Cleans (135)(95)If we don’t have enough rowers, 1 person will row at a time. Metcon 11 AM Metcon (AMRAP – Rounds and Reps) AMRAP 20 Rx Team of 2: 21 Calorie Row 18 sit ups 15 push press 115/80 12 jumping lunges 9 Deadlifts 115/80 Rx+ 21 Calorie Row 18 Ghd Sit ups 15 S20 135/95 12 jumping lunges 9 Deadlifts 135/95Read more

Crossfit Garage – CrossFit Weightlifting Deadlift (E2MOM x 12) 5 Rep unbroken each set, building weight each time. Start at 70% and build, try to beat your 80% by the end of it Metcon Row & Go (AMRAP – Reps) Rx EMOM 12 Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (115/80#) Rx+ EMOM 12 Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (135/95#)Score is max Clean & JerksRead more

Crossfit Garage – CrossFit Weightlifting Back Squat (4×5 @75-80%) Metcon Triple Play (3 Rounds for reps) AMRAP 7: 40 Air Squats 20 Push ups -rest 5 min- AMRAP 5: 20 box jumps 24/20 15 pull ups -rest 3 min- AMRAP 3: 15 WB 20/14 10 T2BRead more

Crossfit Garage – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime for all these pull ups and thursters to pay off for the past weeks!!! Weightlifting Clean High Pull (4×3 @80-100% of 1 RM) Barbell Shrug (3×8) Make this heavier than your 1 RM cleanRead more

Crossfit Garage – CrossFit Metcon Benchwarmers (Time) Rx Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (115/80) 400m Team Run Rx+ 3 Rounds: 100 Calorie Row 50 Bench Press (135/95) 400m Team Run35 min Time CapRead more