Crossfit Garage – CrossFit
Metcon
Max Effort Mayhem (6 Rounds for reps)
EMOM 9
Min 1 – Bench Press x 10 @ 55%
Min 2 – max Hand Release Push Ups
Min 3 – max cal Row
Rest 3 min
EMOM 9
Min 1 – Strict Pull Ups x 8-10
Min 2 – max Ring Rows
Min 3 – max cal Row
Rest 3 min
EMOM 9
Min 1 – Back Squat x 10 @ 55%
Min 2 – max air squats
Min 3 – Max cal row
Score is total amount of reps for Max Effort sets of the following movements.
You should have scores for
1) Hand release push ups
2) Cal Row #1
3) Ring Rows
4) Row #2
5) Air Squats
6) Row #3