HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds not for time
DB Split Squats (10 each leg)
DB Bent Over Rows
DB Bicep Curls
B: Metcon (Weight)
On the Minute x 7
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading - 60% of 1RM HSC
*RECORD weight
C: Metcon (Time)
Time
250m Run
27 Wallballs (R+20/14, Rx 16/12)
27 Box Jumps (R+24/20, Rx 20/16)
250m Run
21 Wallballs
21 Box Jumps
250m Run
15 Wallballs
15 Box Jumps
250m Run
9 Wallballs
9 Box Jumps
Published by: Breanne Feudale in Uncategorized