Crossfit Garage – CrossFit
Weightlifting
Shoulder Press (Weight)
5×3 @ 70-80%
Every 1:30
Metcon
JT (Time)
21-15-9
HSPU
Ring Dips
GHD
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.
“JT” was CrossFit’s very first hero WOD. The workout was originally posted on their website as the workout of the day for Wednesday, July 6, 2005
Metcon
Altered JT (Time)
21-15-9
Seated DB Press (desired weight)
Bench Dips
Scaled GHD
Scaled GHD (go as far as you can, work on range of movement)
note dip option
Metcon
For those that can’t make it in, we will have you do the CrossFit Open 12.1 work out below. Its pretty tough. Don’t let the 1 movement fool you
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target