HomeGrown CrossFit - CrossFit
A: Overhead Squat (Tempo)
5 Sets of 1
Start around 60-65% of your 1RM. Build throughout sets
* Tempo: 5 Sec Down, Stand Fast
*Scale to FRONT SQUATS with same tempo
* Rx+ After Each Set: 3-5 Bar Muscle-ups
Note: Record heaviest set of 1
B: Metcon (Time)
3 Rounds
15 Overhead Squats (R+75/55, Rx 65/45) Rx+95/65lbs
15 Supine Ring Row
5 Sandbag over 40' box (R+150/100, Rx75/50)
400m Run
* R+ after throwing sandbag over you have to climb over boxes
* Scale box heights if needed and use jerk block for climbing over
Published by: Breanne Feudale in Uncategorized