HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

"UNKNOWN HEROS" - Time CAP 45min
• 21 Front Squats (R+ 95/65, Rx 75/55)

• 21 Pull-Ups

• 21 Sumo Deadlifts (R+ 95/65, Rx 75/55)

• 21 Push-Ups

• 21 Push Presses (R+ 95/65, Rx 75/55)

• 21 Box HSPU

• 21 Squat Cleans (R+ 95/65, Rx 75/55)

• 21 Burpees

• 21 Curtis P’s* (R+ 95/65, Rx 75/55)

• 21 Toes-To-Bars

• 21 Double-Unders

• 21 Power Snatches (R+ 95/65, Rx 75/55)

• 21 Broad Jumps

• 21 Wall Ball (R+ 20/14, Rx 16/12)

• 21 Box Jumps (R+24/20, Rx 20/16)

• 21 Calorie Row/Erg/Bike

• 21 Overhead Squats (R+ 95/65, Rx 75/55)

• 21 Kettlebell Swings (R+ 53/35, Rx 35/26)

• 21 Kettlebell Snatches (R+ 53/35, Rx 35/26)

• 21 Kettlebell Taters** (R+ 53/35, Rx 35/26)

• 21 Thrusters (R+ 95/65, Rx 75/55)

*One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

**One "Kettlebell Tater" is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing to perform the front squat.