HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Straight Through
40 Thrusters (empty bar)
30 Push Ups
100′ Handstand Walk or 10 Wall Walks
B: Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 82.5%
C: Metcon (4 Rounds for calories)
Interval
AMRAP 4:00 x 4
15 Bodyweight Bench Press
15 Ring Dips
Max calories Row or Bike in remaining time
Rest 1:00
Note: Record Max Calories
Published by: Breanne Feudale in Uncategorized