Crossfit Garage – CrossFit

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Metcon

Metcon (AMRAP – Reps)

5 Deadlifts 40% 3RM

rest 30 sec

5 Shoulder Press 40% 3RM

rest 90 sec

5 Deadlifts 50% 3RM

rest 30 sec

5 Shoulder Press 50% 3RM

rest 90 sec

AMRAP Deadlifts 60% 3RM

rest 30 sec

AMRAP Shoulder Press 60% 3RM
Calculate total reps from the AMRAP portion

Weightlifting

Deadlift (1xAMRAP @ 60%)

Shoulder Press (1xAMRAP @ 60%)

Accessory Work

Metcon (Time)

7 Rounds

5 SA KB Push Press/Arm 35/20

10 KBS 70/53

12 Sit Ups
Russian KBS