HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
10-8-6-4-2:
Ring Rows
Supermans
Air Sq
B: Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 85%
On the 2:00... 1 Rep @ 90%
On the 4:00... 3 Reps @ 90%
On the 6:00... 1 Rep @ 95%
On the 8:00... 1 Rep @ 100%
On the 10:00... 1 Rep @ 100%+
*try for a new PR
C: Metcon (7 Rounds for time)
On the 2:00 x 7 Rounds (14min Total):
3 Bar Muscle-Ups
1 Hang Power Snatch (R+125/85, Rx115/65)
1 Overhead Squat
1 Hang Squat Snatch
*try to make the HPS, OHS and the HSS unbroken
Note: Only click R+/Rx if you complete Bar MU
Published by: Breanne Feudale in Uncategorized