Crossfit Garage – CrossFit

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Metcon

Pick one. Only do one

30 Bar Muscle Ups (Time)

30 Chest to Bar Pull Ups (Time)

30 Pull Ups (Time)

30 Ring Rows (Time)

make these as hard as possible. note where your feet are

Metcon

Rest as much as you want. Pick the one you have a time for already and beat it

Old Baseline (Time)

4rounds of:
400m row / run
25 squats
20 situps
15 push ups

Metcon

New Baseline (Time)

For time:

50 Squats

40 Situps

30 Pushups

20 Pullups