Crossfit Garage – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3: AMRAP 25: 100/70 Calorie Row 100 Power Cleans (95/65) 100/70 Calorie Row 80 Push Jerks (95/65) 100/70 Calorie Row 60 Front Squats (95/65) 100/70 Calorie Row 40 Clusters (95/65) Rx+ 100/70 Calorie Row 100 Power Cleans 135/95 100/70 Calorie Row 80 Push Jerks 135/95 100/70 Calorie Row 60 Front Squats 135/95 100/70 Calorie Row 40 Clusters 135/95 Metcon 11 AM 15 min AMRAP row dl (AMRAP – Rounds and Reps) Rx 15 min AMRAP 30 Calorie Row 20 sit ups 10 Deadlifts 155/105 5 Burpees over bar Rx+ 30 Cal Row 20 GHD sit ups 10 DL 225/155 5 Bar facing BurpeesRead more

Crossfit Garage – CrossFit Metcon Hot Potato (Time) 400 Meter Run 50 Wallballs (20/14) 400 Meter Run 35 Deadlifts (135/95) 400 Meter Run 20 Burpee Box Jump Overs (24/20) 400 Meter Run 35 Deadlifts (135/95) 400 Meter Run 50 Wallballs (20/14)Read more

Crossfit Garage – CrossFit Weightlifting Front Squat (2×8@75%) Front Squat (2×5@80%) Max rep last set Metcon Casino Royale (AMRAP – Rounds) Rx Every 3:30 mins for(5 rds) 12/10 Cal. Row 10 Power Cleans 95/65 8 Bar over Burpees Rx+ Every 3:30 mins for (5 rds) 12/10 Cal. Row 10 Power Cleans (135/95) 8 Bar Facing Burpees Increase clean weight by 10lbs for Rx and 20lbs for Rx+ each round. Your score is rounds completed. If you do not finish all the reps in the 3 minutes, then your score would be the previous round completed.Read more

Crossfit Garage – CrossFit Weightlifting Push Press (4×5 @75%) Metcon Metcon (Time) Rx 5 rounds for time of: Row 500 meters 15 bench presses @55% Rx+ 5 rounds for time of: Row 500 meters 15 bench presses 135/95Don’t do Rx+ if its past 70% of 1 RMRead more

Crossfit Garage – CrossFit Weightlifting Power Snatch (3 reps E2MOM X10) 3 reps building each round total of 5×3 Start at 70-75% Snatch Metcon Metcon (AMRAP – Rounds and Reps) Rx 12 min Amrap 36 Double Unders 18 Wall balls (20/14) 9 Toes to Bar Rx+ 12 min Amrap 36 Double Unders 18 Wall balls (30/20) 9 T2BRead more