February 13, 2019 - No Comments!

2.13.2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 Good mornings (Empty Bar)

10 Clean Hi Pulls

10 Power Cleans

10 Sq Cleans

B: Metcon (Time)

Clean
For Time

20 Clean @ 70% 1RM

Rest 3:00

15 Clean @ 75% 1RM

Rest 3:00

10 Clean @ 80% 1RM

Percentages based on 1RM Power Clean

Clean reps can be Power, Squat, or a mix of both

C: Metcon (Time)

For Time
3 Rounds

Row 500m

12 Muscle Ups

24 DB Snatch (R+50/35, Rx 40/25)

Published by: Breanne Feudale in Uncategorized

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