January 14, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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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

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