HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
250m Run
5 Snatch Grip Press (behind the neck)
10 Empty Bar Good Mornings
10 Empty Bar Snatch Balance
B: Hang Snatch (Below Knee)
Every 2 Min for 12 Min
2 Reps @ 85%+
Heavier than last week
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15Min
6 Burpee Box Jump Overs (R+24/20, Rx20/16)
6 Dumbbell Box Step Overs (R+45/25, Rx 35/15)
6 Bench Press (R+185/135, Rx155/115)
*share racks and have a spotter
Published by: Breanne Feudale in Uncategorized