HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Kips on pull-up bar or rings (Hollow to superman)
10 Jumping Squats
10 Double Unders/Singles
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 14 Minutes
"15.3"
RX
7 Ring Muscle Ups
50 Wallballs (Rx 20/14)
100 Double Unders
INT
7 C2B
50 Wallballs (Int. 16/12)
100 Double Unders
SCALED
7 Jumping Pull ups
50 Wallballs (scaled 14/10)
100 Single Unders
C: Metcon (Time)
Interval
For Time
3 Rounds
20 Hang Power Cleans (R+95/65, Rx 75/55)
20 Ab mat Sit Ups
Rest 2:00
Published by: Breanne Feudale in Uncategorized