HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
:30 Empty Bar Overhead Squat Hold
10 Overhead Walking Lunge Steps w/ Empty Bar
100m Run
B: Squat Snatch
4×5 @ 70-75%
Jog 600m for rest between sets
C: Metcon (Time)
Interval
For Time
4 Rounds
20 Wallballs (R+20/14, Rx 16/12)
10 Ring Dips
Run 400m
Rest 1:00
Try to have the WB and Ring Dip UNBROKEN
Published by: Breanne Feudale in Uncategorized