Crossfit Garage – CrossFit
Metcon
12 min amrap front rack lunge farmer carry push press ohs push jerk row (AMRAP – Rounds and Reps)
12-minute AMRAP
9 Front Rack Reverse Lunges 95/65
100′ farmers carry 53/35
9 push press (same barbell)
3-minute rest, then…
12-minute AMRAP
9 OHS 95/65
100′ farmers carry 53/35
9 Push Jerks (same barbell)
3-minute rest, then…
Max Effort 1000 m Row
RX+
115/75
70/53
Reference
Push Press
Push Jerk
Overhead Squat
1000m Row (Time)
Max Effort 1000m Row