HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

1 Steady Round
400m Run

15 HR Push Ups

15 Bent over Rows

15 Empty Bar Overhead Squat

B: Power Snatch

4 x 3 @ 70-75%

Drop and Reset

C: Metcon (5 Rounds for time)

Interval
Every 3min for 15min (5 Rounds)

5-10 Toes to Bar

5-10 Box Jump Overs (R+30/24,Rx24/20″)

5-10 Overhead Squats (R+95/65, Rx 75/55)

Rest Remainder

*choose wisely, there needs to be some rest so you can finish all rounds in the same time.