HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Banded seated Lat Pull Downs
10 Banded Tri Extensions
10 Good morning (Empty Bar)
B: Power Clean ( Barbell Cycling)
10-Rep Touch & Go Power Clean.
Note: Record heaviest barbell cycle
C: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 35/25 Cal Row, Bike, Ski
Max Rounds of "The Chief" (R+135/95, Rx115/75)
Rest 3 Minutes
AMRAP 5:
Buy-In: 25/18Cal Row, Bike, Ski
Max Rounds of "The Chief" (R+155/105, Rx125/85)
Rest 3 Minutes
AMRAP 5:
Buy-In: 15/10 Cal Row, Bike, Ski
Max Rounds of "The Chief" (R+175/115, Rx135/95)
*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
Published by: Breanne Feudale in Uncategorized