HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Coaches Warm-up
B: Metcon (Time)
For Time
18 Clean @ 75% 1RM
Rest 3:00
12 Clean @ 80% 1RM
Rest 3:00
6 Clean @ 85% 1RM
Percentages based on 1RM Power Clean
Clean reps can be Power, Squat, or a mix of both
C: Metcon (4 Rounds for reps)
AMRAP 4 Minutes x 4
Row 500m
Max HSPU in remaining time
Rest :60
Use a tough Open Standard on the HSPU
*INT would prob be Push Press 95/65#
*SCALED would prob be HR Push ups
*Be ready for the Open workout tomorrow but not sore.
Published by: Breanne Feudale in Uncategorized