HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Alternating On the min x 8 (4 Rounds):
Minute 1: 2 Pausing Clean Pulls (2sec above knee) build heavy
Minute 2: 50' Handstand Walk or 5 Wall Walks
B: Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Hang Power Clean
* build up
Record heaviest set
C: Metcon (3 Rounds for reps)
AMRAP 4min x 3
Resting 2:00 between:
15 Burpee Box Jump Overs (R+24/20, Rx20/16″)
15 Power Cleans
20/15 Cals Row Bike Ski
Round 1: R+135/95, Rx 115/75
Round 2: R+115/75, Rx 95/65
Round 3: R+95/65, Rx 75/55
Published by: Breanne Feudale in Uncategorized