HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Metcon (Weight)
Barbell Cycling
On the 2:00 x 5 Rounds
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch
*Complex does not need to be completed unbroken.
*build up in wt
Note: Record heaviest complex weight
C: Metcon (3 Rounds for reps)
Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (R+135/95, Rx 115/75)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (R+115/75, Rx 95/65)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (R+95/65, Rx 75/55)
Published by: Breanne Feudale in Uncategorized