Crossfit Garage – CrossFit
Metcon
Team Air Force Alpha Squadron (Time)
For time:
40 Thrusters 95/65
40 Sumo deadlift high pulls
40 Push jerks
40 Overhead squats
40 Front squat
At each minute both partners must do 4 burpees
Metcon
11 AM
15 min AMRAP row dl (AMRAP – Rounds and Reps)
Rx
15 min AMRAP
30 Calorie Row
20 sit ups
10 Deadlifts 155/105
5 Burpees over bar
Rx+
30 Cal Row
20 GHD sit ups
10 DL 225/155
5 Bar facing Burpees