May 30, 2018 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds

1-Arm DB Push Press 6-8 each side

1-Arm Ring Row 6-8 each side

10 Rower Pikes or knees into chest

B1: Shoulder Press

5x (3 Strict Press + 3 Push Press)

*Start at 70% of 1RM Strict Press

*Record heaviest strict press

*MAX Reps of Push Press on FINAL Set

B2: Metcon (Weight)

Pendlay Rows 5×10

C: Metcon (AMRAP - Rounds and Reps)


30 Double Unders

10 Single Arm DB OH Squat (R+50/35, Rx 45/25)(5L&5R)

10 Single Arm DB OH Lunges (5L&5R)

Published by: Breanne Feudale in Uncategorized

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