Crossfit Garage – CrossFit
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
5 power cleans 165/105
10 toes-to-bars
Rx+
205/135
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.
Toes-to-bar modifications:
Hanging knee raises
“almost” toes-to-bar
Rest 5 Minutes
Metcon (AMRAP – Reps)
AMRAP 15
21 GHD sit-ups
14 single-arm push jerks
Use a single, heavy dumbbell/kettlebell and alternate arms each rep.
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.