HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
coaches warm-up
B: Metcon (10 Rounds for weight)
Clean Complex
1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk
EMOM for 10 Minutes
1 Rep @ 70%+ of 1RM
You can build throughout sets
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Minutes
20 Wallballs (R+20/14, Rx 16/12)
20 Ring Dips
20 Box Jumps (R+24/20, Rx20/16)
Published by: Breanne Feudale in Uncategorized