HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches warm up
B: Back Squat
"Die Set"
Choose a weight you believe you can hit for 8-12 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working set aka Die Set:
Max effort reps at chosen weight. If you get over 15 reps, you went too light.
C: Metcon (3 Rounds for reps)
AMRAP 4min x 3 (16min Total)
15 Power Snatch(R+75/55, Rx 65/45)
15 Box Jump Overs (R+24/20, Rx20/16″)
15 Push Ups
Rest 2:00
Published by: Breanne Feudale in Uncategorized