HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 3
Calorie Row or Bike
250 (mmm) 225 (mmf) 200 (ffm) 175 (fff)
150 DB Box Step up (R+45/25, Rx 35/15) (R+24/20, Rx20/16″)
100 Deadlifts (R+185/125, Rx155/105)
75 Burpees Over Partner
*One team member is always on the bike/rower while the other two work on the chipper. Rotate as needed. Must complete all reps of each exercise before moving on. If bike/row is completed before the chipper, that team member just jumps into the rotation on the chipper.
Published by: Breanne Feudale in Uncategorized