Crossfit Garage – CrossFit

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Weightlifting

Overhead Squat (15 min Build to heavy single)

Metcon

Jamie’s Birthday Bash (3 Rounds for reps)

AMRAP 7:

3 BMU

6 OHS 95/65

9 GHD sit ups

12 Pistols

rest 3 min:

AMRAP 5:

2 BMU

4 OHS 95/65

6 GHD sit ups

8 Pistols

Rest 3 min:

AMRAP 3:

1 BMU

2 OHS 95/65

3 GHD sit ups

4 pistols

Metcon

Jamie’s Birthday Bash Altered (3 Rounds for reps)

Rx+

AMRAP 7:

3 C2B

6 OHS 95/65

9 sit ups

24 squats

rest 3 min:

AMRAP 5:

2 C2B

4 OHS 95/65

6 sit ups

16 squats

Rest 3 min:

AMRAP 3:

1 C2B

2 OHS 95/65

3 sit ups

8 squats

Rx – Pull Ups and 75/55

Scaled – Ring Rows and 45/35