October 9, 2019 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Clean and Jerk (Power Clean)

Alternating On the Minute x 12 (6 Rounds):

1st Minute:

1 Power Clean + 1 Push Jerk

1 Power Clean + 1 Split Jerk

*build if possible

2nd Minute:

25-50' Handstand Walk or 5 wall walks

Note: Record heaviest Power Clean + Split Jerk

C: Metcon (Time)

Teams of 2
(30 Minute Cap):

60 Clean and Jerks (R+135/95, Rx 115/75)

400m Team Run

10 Rope Climbs

400m Team Run

100 Bar over Burpees

400m Team Run

10 Rope Climbs

400m Team Run

60 Clean and Jerks

Published by: Breanne Feudale in Uncategorized

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