Call Us: (678) 654-7796

02112017

10
Feb

02112017

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
Everything synchro except box jumps are alternating and DU can be split up however you want. Partner Fran only one person working at a time. This should go fast!

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 Burpees

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