HomeGrown CrossFit - CrossFit
A: Front Squat (On the Minute x 9:)
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
Note: Record heaviest @ 93%
B: Metcon (Time)
3 Rounds
7 Power Snatches (R+75/55, Rx 65/45)
7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups
7 Box Jumps (R+24/20, Rx20/16″)
then
800m Run OR 50/35 Calorie Row Bike Ski
then
3 Rounds:
7 Power Snatches
7 Toes to Bar
7 Box Jumps
then
800m Run OR 50/35 Calorie Row Bike Ski
then
3 Rounds:
7 Power Snatches
7 Toes to Bar
7 Box Jumps
Published by: Breanne Feudale in Uncategorized