HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
10 Good mornings (Empty Bar)
10 Clean Hi Pulls
10 Power Cleans
10 Sq Cleans
B: Metcon (Time)
Clean
For Time
20 Clean @ 70% 1RM
Rest 3:00
15 Clean @ 75% 1RM
Rest 3:00
10 Clean @ 80% 1RM
Percentages based on 1RM Power Clean
Clean reps can be Power, Squat, or a mix of both
C: Metcon (Time)
For Time
3 Rounds
Row 500m
12 Muscle Ups
24 DB Snatch (R+50/35, Rx 40/25)
Published by: Breanne Feudale in Uncategorized