December 13, 2017 - No Comments!


HomeGrown CrossFit - CrossFit

A: Push Jerk

5x (2 Push Jerks + 1 Split Jerk)

*Start at 70% of 1RM Push Jerk

*Max Reps Split Jerk on final set

B: Metcon (AMRAP - Rounds and Reps)

As a team of 2. In any order, one person works at a time, break up work as needed:

AMRAP 5min

30 Wall balls (R+20/14, Rx 16/12)

10 Burpees Over Partner

Rest 2min

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

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

20 Supine Bar Rows

Rest 2min

Metcon (Distance)

AMRAP 5min

25m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

Published by: Breanne Feudale in Uncategorized

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