April 16, 2018 - No Comments!


HomeGrown CrossFit - CrossFit

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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

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