HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds (Not for time)
150ft Single Overhead DB/KB Carry Right side, 150 Single Overhead DB/KB Carry Left side (Choose weight) *150ft is Down, Back, Down or 3x50ft Lengths (50ft=wall ball wall to HGX strong)
10 Supine Bar Row
10 Slow Barbell Good Mornings (approx. :4 seconds down/:4 seconds up)
50 Band Pull-Apart (chest level)
Max Effort L-Sit b/t Boxes *Scale to L Sit with Knees tucked or Hollow Body Hold. Choose one that you can do for at least :20 seconds
B: Metcon (Time)
3 Rounds, Time cap 15min
12 Power Cleans (R+135/95, Rx 115/75)
12 Chest to Bar Pull-ups (Scale to Pull-ups)
12 Push Jerks
12 Toes to Bar (Scale to Hanging Knee Raise or Ab Mat Sit Ups)
Published by: Breanne Feudale in Uncategorized