Crossfit Garage – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

JBo

Complete as many rounds as possible in 28 minutes of:

9 overhead squats

1 legless rope climb from seated

12 bench presses

Men: 115-lb. OHS and bench, 15-ft. rope

Women: 75-lb. OHS and bench, 15-ft. rope

Metcon

Metcon (AMRAP – Rounds and Reps)

JBo altered

Rx+

Intermediate Option

Complete as many rounds as possible in 28 minutes of:

9 overhead squats

1 rope climb

12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope

Women: 65-lb. OHS and bench, 15-ft. rope

Rx

Beginner Option

Complete as many rounds as possible in 20 minutes of:

9 overhead squats

1 rope climb, lying to standing

12 bench presses

Men: 45-lb. OHS and bench

Women: 35-lb. OHS and bench

Reference

Bench Press (this is just for reference and is not part of WOD)

Overhead Squat (this is just for reference and is not part of WOD)

Rope Climb (simply to add as reference for later date)