HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Thoracic and OH mobility
B: Overhead Squat
Build to a 1RM
C: Metcon (3 Rounds for reps)
In Teams of 2
In a 7:00 Window: 100/70 Cals Row/Bike
Time Remaining - Max OHS (R+95/65, Rx 75/55)
In a 6:00 Window: 75/50 Cals Row/Bike
Time Remaining - Max Hang Squat Cleans (R+115/75, Rx 95/65)
In a 5:00 Window: 50/30 Cals Row/Bike
Time Remaining - Max Thrusters (R+135/95, Rx 115/75)
*one person works at a time.
*total reps from each part.
Published by: Breanne Feudale in Uncategorized