November 7, 2018 - No Comments!

11.07.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Straight Through
40 Thrusters (empty bar)

30 Push Ups

100′ Handstand Walk or 10 Wall Walks

B: Back Squat

Work up to a heavy single around 90%

Then

5×3 @ 82.5%

C: Metcon (4 Rounds for calories)

Interval
AMRAP 4:00 x 4

15 Bodyweight Bench Press

15 Ring Dips

Max calories Row or Bike in remaining time

Rest 1:00

Note: Record Max Calories

Published by: Breanne Feudale in Uncategorized

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