Crossfit Garage – CrossFit

Metcon

Weightlifting

Curl to Arnold Press (*seated )

Dumbbell curl into Arnold Press

Metcon (Time)

3 Rounds:

15 T2B

12 Lateral Barbell Burpees

9 Deadlifts (225/155)

3 BMU

Rx+

3 Rounds:

15 T2B

12 Lateral Barbell Burpees

9 Deadlifts (275/185)

3 Ring Muscle ups
This Rx+ is for the true Rx+ athlete. Not meant to be slow, do not choose this option if you cant keep the majority of this unbroken.

Rx+ time cap at 15min

Accessory Work

50-100 perfect ice block sit ups