October 28, 2019 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

20 min Row Bike Ski

Recovery Effort

On the 5:00, 10:00, and 15:00:

20 V- Ups

20 Hip Extensions

B: Deadlift (Tempo)

5 Sets of 1

Tempo: 6 Sec Up, 6 Sec Down

*Build to a moderate weight and do not exceed 55%. Rest as needed between sets.

Record heaviest 1rep

C: Metcon (5 Rounds for reps)

5 Rounds: AMRAP 1:30

25 Double Unders

6 Deadlifts (R+ 225/155, Rx 165/125)

25 Double Unders

Max Strict HSPU in Time Remaining

Rest 30 Sec Between Rounds.

Note: (R+ or Rx) = Strict HSPU

Published by: Breanne Feudale in Uncategorized

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