Crossfit Garage – CrossFit
Weightlifting
Bench Press (3×5 @ 65-75-85)
1×5 @ 65%
1×5 @ 75%
1xAMRAP @ 85%
Add 5lb to your Bench Press 3 RM, then find these percentages. If you don’t have a 3RM, use 90% of your 1 RM.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
9 Strict Pull Ups
12 Dips (any variation)
15 cal Row