HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Coaches Warmup

B: Power Clean (Technique)

6 Sets of 2:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 - Knee Level

Pause #2 - Jumping Position

Pause #3 - Receiving Position

Note: Record heaviest set of 2

C: Metcon (Time)

3 Rounds

15 Power Cleans (R+115/75, Rx 95/65)

20 Pushups

Directly into 2 Rounds:

27/21 Calorie Row

75 Double-Unders (SUB 150 singles)

Directly into 1 Round:

500m Run