February 21, 2019 - No Comments!


HomeGrown CrossFit - CrossFit

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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


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)

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

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