September 18, 2019 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
21 Weighted Sit-Ups

21 V-Ups

B: Metcon (5 Rounds for reps)

On the 2:00 x 5 Sets
50' Single Dumbbell Overhead Walking Lunge (R+50/35, Rx 40/25)

Max Strict Handstand Push-ups or on a box or DB presses in Time Remaining

C: Metcon (Time)

Teams of 2. Split work as needed. One person works at a time.
100/70 Cal Row Bike Ski

100 Box Jump Overs (R+24/20, Rx20/16)

100 Power Snatches (R+95/65, Rx 75/55)

10 Rope Climbs (20 K2E low ropes)

100 Power Snatches (R+75/55, Rx 65/45)

100 Box Jump Overs

100/70 Cal Row Bike Ski

Published by: Breanne Feudale in Uncategorized

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