HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 DB Single Arm Bent over Row
10 Alt DB Front Rack Step Reverse Lunges
Max Effort L-Sit Hold b/t Boxes
B: Metcon (Time)
In Teams of 2, with a 30:00 Time Cap:
800m Heavy Object Run
75 DB Box Alt Step ups (R+24/20, Rx20/16″)
50 DB Hang Power Clean and Jerks (R+50/35, Rx 40/25)
15 Rope Climbs
50 DB Hang Power Clean and Jerks
75 DB Box Alt Step ups
800m Heavy Object Run
*one person works at a time except for the run. Run together
Published by: Breanne Feudale in Uncategorized