HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
1 Round
50 Band Pulls
50 Hollow Rocks
50 Arch Ups
15 Strict Ball Ups
B: Push Press
5x (3 Push Press + 2 Push Jerks)
*Start at 70% of 1RM Push Press
*Max Reps Push Jerks on final set
C: Metcon (Calories)
As a team of 2. In any order, one person works at a time, break up work as needed:
AMRAP 5min
Max Calorie Row/Bike
Metcon (AMRAP - Rounds and Reps)
Rest 2min
AMRAP 5min
14 Shoulder to OH (R+135/95, Rx 115/75)
14 Chest to Bar Pull-ups
Metcon (Distance)
Rest 2min
AMRAP 5min
100m Sled Drag (backwards) (R+&Rx Men Four 45/ Women Two 45 Plates)
Published by: Breanne Feudale in Uncategorized