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11022016

1
Nov

11022016

Crossfit Garage – CrossFit

Metcon

Three’s Company (AMRAP – Rounds and Reps)

15 min AMRAP:

Row for Calories

Burpees

Medball Repetitions

Toes to Bar

First station – Row for Calories

Athlete #1 – 15 Calorie Row

Athlete #2 – 12 Calorie Row

Athlete #3 – 9 Calorie Row

Second station – Burpees

Athlete #1 – 15 Burpee Box Jump overs(24″)

Athlete #2 – 12 Burpee Box Jumps (20″)

Athlete #3 – 9 Burpees

Third Station – MedBall

Athlete #1 – 15 Wallballs 20/14

Athlete #2 – 12 Medball Squat Jumps

Athlete #3 – 9 Medball Squats

Fourth Station – Toes to Bar

Athlete #1 – 15 Toes to Bar

Athlete #2 – 12 Knees to elbow

Athlete #3 – 9 Knees to chest
Athlete #1 – 15 Reps at each station

Athlete #2 – 12 Reps at each station

Athlete #3 – 9 Reps at each station

You can change athlete numbers as your team sees fit. If you were Athlete #1 in the first or second workout, you can be athlete #3 here, vice versa, or any combination in between. Box step ups are ok for Rx

Accessory Work

3×10 Back Extensions

3×10 DB curls

3×10 DB Rows

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