HomeGrown CrossFit - CrossFit
A: Back Squat (Stamina)
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 68% of Back Squat
This is our final increase in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.
B: Metcon (4 Rounds for reps)
AMRAP 3:00
21/15 Calorie Row or Bike
21 Lateral Burpees over bar
Max Overhead Squats (R+75/55, Rx 65/45)
Rest 3:00
AMRAP 3:00
18/13 Calorie Row or Bike
18 Lateral Burpees over bar
Max Overhead Squats (R+95/65, Rx 75/55)
Rest 3:00
AMRAP 3:00
15/11 Calorie Row or Bike
15 Lateral Burpees over bar
Max Overhead Squats (R+115/75, Rx 95/65)
Rest 3:00
AMRAP 3:00
12/9 Calorie Row or Bike
12 Lateral Burpees over bar
Max Overhead Squats (R+135/95, Rx 115/75)
Published by: Breanne Feudale in Uncategorized