HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

Note: Record Sets 7-9 @ 71%

B: Metcon (Time)

30-20-10:

Cal Row Bike Ski

DB Alt Box Step-Ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16)

Directly Into...

10-20-30:

Alt DB Snatches

Wallballs (R+20/14, Rx 16/12)

C: Metcon (3 Rounds for time)

Accumulate Totals
3:00 D-Ball/sandbag Hold

2:00 Hollow Hold

1:00 Ring Dip Support