March 4, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Thruster ( On the Minute x 7: )

Minute 1: (R+115/75, Rx 95/65)

Minute 2: (R+125/85, Rx105/75)

Minute 3: (R+135/95, Rx 115/85)

Minute 4: (R+135/95, Rx 115/85)

Minute 5: (R+135/95, Rx 115/85)

Minute 6: (R+125/85, Rx105/75)

Minute 7: (R+115/75, Rx 95/65)

*Within each minute, you’ll complete one single unbroken set at the listed weight

Once the bar hits the ground, you’ll rest until the next minute begins.

*In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each

*change out weights during your rest

*Choose your weights based on the following; Fresh and unbroken

1st Barbell: A weight that you could cycle for 21+ reps.

2nd Barbell: A weight that you could cycle for 15+ reps.

3rd Barbell: A weight that you could cycle for 9+ reps

Note: Record heaviest weight/reps

B: Metcon (Time)

(25 min Cap)
2 Rounds

20 DB single arm Push Presses (10R/10L)

30 DB single Box Step-ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16″) (hold db anyway you want)

40 Burpees

500m Run

Published by: Breanne Feudale in Uncategorized

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