HomeGrown CrossFit - CrossFit
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