September 15, 2018 - No Comments!

9.15.2018

HomeGrown CrossFit - CrossFit

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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

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