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10292016

28
Oct

10292016

Crossfit Garage – CrossFit

Metcon

Fight Gone Weird (2 Rounds for reps)

5 min amrap of: (one person working at

a time,cumulative between both

teammates and broken up between

teammates in any way)

35 DU/105 SU

200 meter run

Then

Team Fight Gone Bad

2 rounds

Switch off each minute and rotate to

next station after both team members

have completed the station.

No rest between rounds. 1 min at each station.

Wall-ball 20/14

Sumo deadlift high-pull, 75/55

Box Jump, 20″ box (Reps)

Push-press 75/55

Cal Row

Then

5 minutes to establish 1 Rep Max Thruster

(for both teammates)

Score is total of all reps and lbs on thruster.

Thruster (1 RM)

Metcon

11 AM

run sit up du rest (AMRAP – Rounds and Reps)

AMRAP in 14 min:

200m Run

21 x Sit ups

20 x Double Unders

30 seconds of rest
20 DU/60 SU

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