HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
On the 1:30 x 4:
100m Sprint
15 Ab mat Sit-Ups
15 Supermans
B: Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 75%
On the 2:00... 1 Rep @ 80%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 85%
On the 8:00... 3 Reps @ 85%
On the 10:00... 1 Rep @ 90%
Note: Record 1rep at 90%
C: Metcon (4 Rounds for time)
On the 5:00 x 4:
30 Air Squats
20 Jump Split Alt Lunges
7 Power Snatches (R+115/75, Rx 95/65)
Published by: Breanne Feudale in Uncategorized