December 28, 2018 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

coaches warm-up

B: Metcon (10 Rounds for weight)

Clean Complex
1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

EMOM for 10 Minutes

1 Rep @ 70%+ of 1RM

You can build throughout sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
20 Wallballs (R+20/14, Rx 16/12)

20 Ring Dips

20 Box Jumps (R+24/20, Rx20/16)

Published by: Breanne Feudale in Uncategorized

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