February 17, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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A1: Metcon (AMRAP - Reps)

3 parts today.

Part 1 at 0:00, Part 2 at 7:00 and Part 3 at the 10:00-25:00
For Time: (On the 0:00)

50 Strict Handstand Push-ups

*6 Minute Time Cap* (If done early. You get more rest until the 7 min mark)

*Scale to Double Dumbbell Strict Press or feet on box inverted pushups

A2: Metcon (AMRAP - Reps)

At the 7:00
1 Max Set of Strict Chest to Bar Pull-ups

*Scale to Strict Chin over Bar Pull-ups or Banded Chest to Bar or Ring Rows with 2 Second hold at top

A3: Metcon (Time)

At the 10:00 (25 min Cap)
1 Burpee Box Jump Over* (R+24/20, Rx20/16)

25 Double Unders (50 Single Unders or 7/5 Ski Erg)

2 Burpee Box Jump Overs

25 Double Unders

3 Burpee Box Jump Overs

25 Double Unders


Continue Up To:

10 Burpee Box Jump Overs

25 Double Unders

*Sub Bar Facing Burpee instead of Burpee Box Jump Over if needed

Published by: Breanne Feudale in Uncategorized

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