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11242016

22
Nov

11242016

Crossfit Garage – CrossFit

Metcon

Coaches choice or Turkey Gone Bad

Turkey Gone Bad (10 Rounds for reps)

TWO rounds of:

Wall-ball, 20/14#

Sumo deadlift high-pull, 75/45#

Box Jump, 20″ box

Push-press, 75/45#

Row (calories)

We will have teams of two guys and two girls (as best as we can

arrange), and you will spend two minutes at each station with two

people working at all times. Work to fatigue and switch; switch as

many times in two minutes as you want.

Metcon

Metcon (Time)

Complete this workout in teams of 4 (two men, two women)

400 m run as a team

–then–

2 Rounds

80 WB 20/14#

40 Pull Ups

–then–

3 Rounds

40 Hang Power Cleans @ 60% P. Clean

20 HSPU

–then–

4 Rounds

100 m Partner Carry

5 Thrusters @ 80% 1RM

–finally–

400 m run as a team
Adjustment Options:

Sub pull ups with ring rows

Sub Handstand Push ups with Hand Release Push Ups

All other concerns, talk to coach

Break these up any way you can. ONE PERSON WORKS AT A TIME. All reps for each movement must be completed before moving on and each set of movements needs to be completed before moving on to the next section.

**The last section of 4 rounds, everyone must complete a full round!**

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