HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds:
50′ Walking Lunges Steps (wall ball wall to pull-up bar)
:30 Handstand Hold
15 Jumping Squats
B: Hang Clean (Below Knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
C: Metcon (4 Rounds for time)
Every 4:00 x 4
*Rest remainder
15 Deadlift (R+185/125, Rx155/105)
20/10 Calories on Bike or Rower
Box Jump Overs R+20reps, Rx 15reps (R+24/20, Rx20/16″)
*Record time each round
Published by: Breanne Feudale in Uncategorized