October 5, 2018 - No Comments!

10.05.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds:

50′ Walking Lunges Steps (wall ball wall to pull-up bar)

:30 Handstand Hold

15 Jumping Squats

B: Hang Clean (Below Knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

NO FAILS

C: Metcon (4 Rounds for time)

Every 4:00 x 4

*Rest remainder

15 Deadlift (R+185/125, Rx155/105)

20/10 Calories on Bike or Rower

Box Jump Overs R+20reps, Rx 15reps (R+24/20, Rx20/16″)

*Record time each round

Published by: Breanne Feudale in Uncategorized

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