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09112018

10
Sep

09112018

Crossfit Garage – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Rx+

Intermediate Option

Complete as many rounds as possible in 15 minutes of:

14 GHD sit-ups

14 single-arm dumbbell push jerks

Rx

Beginner Option

Complete as many rounds as possible in 15 minutes of:

21 sit-ups

14 single-arm dumbbell push jerks

9/11 Remembrance WOD (Time)

2001m Row

11 Box Jumps (36″/24″)

11 Thrusters (125#/85#) * Deaths at the Pentagon

11 Burpee Chest-to-Bar Pull-ups

11 Power Cleans (175#/120#) * AA Flight 175 South Tower

11 Handstand Push-ups

11 Kettlebell Swings (70#/53#)

11 Toes-to-Bar

11 Deadlift (170#/120#) * Flight 77 and Flight 93

11 Push Jerk (110#/75#) * Number of Floors in each Tower

2001m Row

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