July 10, 2019 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Front Squat

Heavy Set of 3

B: Metcon (AMRAP - Rounds and Reps)

Teams of 3: AMRAP 30min
7/5 Calorie Assault Rower or Bike

10 Medball Squat Jumps (R+20/14, Rx 16/12)

5 Power Clean and Jerks

1st 6 Rounds - (R+95/65, Rx 75/55)

2nd 6 Rounds - (R+115/75, Rx 95/65)

3rd 6 Rounds - (R+135/95, Rx 115/75)

4th 6 Rounds - (R+155/105, Rx125/85)

Partners cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

Published by: Breanne Feudale in Uncategorized

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