HomeGrown CrossFit - CrossFit
A: Push Jerk
5x (2 Push Jerks + 1 Split Jerk)
*Start at 70% of 1RM Push Jerk
*Max Reps Split Jerk on final set
B: Metcon (AMRAP - Rounds and Reps)
As a team of 2. In any order, one person works at a time, break up work as needed:
AMRAP 5min
30 Wall balls (R+20/14, Rx 16/12)
10 Burpees Over Partner
Rest 2min
Metcon (AMRAP - Rounds and Reps)
AMRAP 5min
20 Deadlifts (R+ 225/155, Rx 165/125)
20 Supine Bar Rows
Rest 2min
Metcon (Distance)
AMRAP 5min
25m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
Published by: Breanne Feudale in Uncategorized