October 9, 2018 - No Comments!

10.09.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

250m Run

5 Snatch Grip Press (behind the neck)

10 Empty Bar Good Mornings

10 Empty Bar Snatch Balance

B: Hang Snatch (Below Knee)

Every 2 Min for 12 Min

2 Reps @ 85%+

Heavier than last week

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15Min
6 Burpee Box Jump Overs (R+24/20, Rx20/16)

6 Dumbbell Box Step Overs (R+45/25, Rx 35/15)

6 Bench Press (R+185/135, Rx155/115)

*share racks and have a spotter

Published by: Breanne Feudale in Uncategorized

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