Call Us: (678) 654-7796

01202018

19
Jan

01202018

Crossfit Garage – CrossFit

Metcon

Synchro Heros (Time)

100 DU/300 SU buy in:

60 Synchro Wall balls 20/14

50 alternating Box Jumps

40 synchro Hang Power cleans 95/65

30 synchro Russian KBS 70/53

20 Synchro bar facing burpees on 1 bar

10 synchro goblet squats

rest 2 min

directly into Partner Fran…

21-15-9

Thrusters 95/65

Pull ups

Metcon

11 AM

15 min amrap box jump t2b clean (AMRAP – Rounds and Reps)

15 min AMRAP:

21 x sit ups

15 x box jumps 24/20

9 x cleans at 60% of 1RM (your choice of movement)

Rx+

21 x T2B

15 x box jumps 30/24

9 x cleans at 80% of 1RM (your choice of movement)

CrossFit Open 18.Zero (Time)

21-15-9

DB Snatches (alternating) 50/35

Burpees over DB

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