November 13, 2019 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Front Squat

5 Sets, rest as needed:

1 Pausing Front Squat*

1 Front Squat

*(3) Pauses:

- 1sec at Parallel

- 1sec at Bottom

- 1sec at Parallel

Record heaviest set

B: Metcon (Time)

Teams of 2, AMRAP 25min
20 Front Squats (R+115/75, Rx 95/65)

10 Burpee Box Jump Overs (R+24/20, Rx20/16)

20 Supine Bar Rows

250m Heavy Object Run together pass object as needed

*One person works at a time. Split work as needed. Heavy Object could be anything (Keg, sandbag, KB, DB, your partner, plate)

Published by: Breanne Feudale in Uncategorized

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