HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Alternating "On the Minute" x 8 (4 Rounds):
Minute 1 - 2 Jerk Drives + 1 push Jerk
Minute 2 - :30s Barbell Overhead Hold
B: Metcon (5 Rounds for reps)
All with a running clock max reps - 5 Rounds
:30s Max DL
Rest :30s
:30s Max push Jerk
Rest :30s
Weights change after each round, climbing from "light-moderate-heavy-moderate-light."
Male R+135-155-185-155-135
Male Rx 115-125-155-125-115
Female R+ 95-105-125-105-95
Female Rx- 75-85-105-85-75
C: Metcon (Time)
50/35 Calorie Bike or Row
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Bike or Row
Published by: Breanne Feudale in Uncategorized