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Crossfit Garage – CrossFit


Partner Mayhem (2 Rounds for reps)

4 person team

Team members 1 and 2 should complete the following within 7 minutes AMRAP:

100m sprint (2 reps)

5 burpees

10 deadlifts (185/135

5 pull ups

-3 min rest between switching –

At the same time, team members 3 and 4 should complete the following 7 min AMRAP:

200m row sprint (2 reps)

5 burpees

15 goblet squats (53/35)

5 push ups


100 power snatches (95lbs/65lbs) for time.

Then calculate the team’s scores! NB. Only complete rounds are considered during the AMRAP section, and time is used as a score for the snatches. Note time in comment box.


11 AM

Metcon (Time)

3 Rounds:

20 Cal Row

20 Sit ups

2 rounds

30 Air squats

20 Box Jumps 24/20

1 round

400 m run

30 WB 20/14


Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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