HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

AMRAP 5:

400 Meter Run

Max Rounds With Time Remaining:

12 Deadlifts (R+ 225/155, Rx 165/125)

12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:

400 Meter Run

Max Rounds With Time Remaining:

8 Deadlifts (R+ 275/185, Rx 225/155)

8 Burpee Box Jumps (R+24/20, Rx20/16″)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

Max Rounds With Time Remaining:

4 Deadlifts (R+ 315/205, Rx245/175)

4 Burpee Box Jump Overs (R+24/20, Rx20/16″)

B: Metcon (No Measure)

Midline
3 Rounds not for time

20 GHD Sit-Ups wall ball sit ups w/ feet anchored

1 min hollow hold