HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Warm-up
3 Rounds:
Plank on forearms (Max Effort)
Rest 1:00
Total Plank time is score
B: Hang Clean (Above the knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
C: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 12 Minutes
15 Kettlebell Swings (R+70/53, Rx 53/44)
12 Burpees to 6″ Target
9 Strict Handstand Push-Ups
Published by: Breanne Feudale in Uncategorized