December 4, 2017 - No Comments!

12.4.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 Reverse Snow Angles (light wt)

20 Ab mat situps

20 Supermans

B: Squat Clean

7x (3 Position Clean)

*Start at 70% of 1RM Clean and work up

*Above Knee, Below Knee, Ground

C: Metcon (6 Rounds for reps)

EMOM for 6 Rounds

Minute 1: 16 Alt DB Snatches (R+55/35, Rx 45/25)

Minute 2: 100m Sprint

Minute 3: 16 HSPU

Minute 4: 100m Sprint

Minute 5:16 Russian KBS (R+70/53, Rx 53/44)

*Scaled to 10 reps if needed

*Record total reps per round

Published by: Breanne Feudale in Uncategorized

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