HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Steady Rounds
10 DB S-Leg DL(5/side)
10 S-Arm Thruster (5/side)
10 DB sit up
B: Squat Clean
Build to Heavy Single
Then
1 Rounds
Not for time
Max Hang Squat Cleans @ 75%
Bar Facing Burpees*
Subtract number of Squat Cleans from 30, and complete that many Bar Facing Burpees for your rest period.
C: Metcon (Time)
Time
50 Box Jump Overs (R+24/20, Rx20/16)
10 Supine Bar Rows
5 Deadlift (R+ 225/155, Rx 165/125)
Rest 1 min
30 Box Jump Overs
10 Supine Bar Rows
10 Deadlift
Rest 1 min
10 Box Jump Overs
10 Supine Bar Rows
20 Deadlift
Published by: Breanne Feudale in Uncategorized