April 17, 2019 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Every 5:00 for 15:00 (3 Rounds)

30/25 Calories on Bike or Row

B: Split Jerk


Build weight over sets

C: Metcon (Time)

"Tommy V"
21 Thrusters (R+115/75, Rx 95/65)

12 Rope Climbs (SUB 24 K2E)

15 Thrusters

9 Rope Climbs (SUB 18 K2E)

9 Thrusters

6 Rope Climbs (SUB 12 K2E)

* this is a lot of rope climbs another way to scale rope climbs is cut the numbers (ex. 9-6-3, or 6-3-1).

*30min time cap

Published by: Breanne Feudale in Uncategorized

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