HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

8 Russian KBS + 8 American KBS

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

Metcon (Time)

"Deep Cover"

In Teams of 3

For time:

Buy in: 110 Cals Row or Ski or 90 Cals Bike

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3 Rounds

30 Power Snatch (Rx135/95, S 115/75)

30 Burpee Box Jump Overs (Rx24/20, S 20/16″)

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Cash-Out: 110 Cals Row or Ski or 90 Cals Bike

Time Domain: 22:00-30:00

Time Cap: 30:00

**Bike Adjustments**

M/M/M Pairs: 90 Cal Echo

F/F/F Pairs: 60 Cal Echo

F/F/M Pairs: 70 Cal Echo

M/M/F Pairs: 80 Cal Echo

For Bike Multiply by 1.1