December 6, 2017 - No Comments!

12.6.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

1 Round

50 Band Pulls

50 Hollow Rocks

50 Arch Ups

15 Strict Ball Ups

B: Push Press

5x (3 Push Press + 2 Push Jerks)

*Start at 70% of 1RM Push Press

*Max Reps Push Jerks on final set

C: Metcon (Calories)

As a team of 2. In any order, one person works at a time, break up work as needed:

AMRAP 5min

Max Calorie Row/Bike

Metcon (AMRAP - Rounds and Reps)

Rest 2min

AMRAP 5min

14 Shoulder to OH (R+135/95, Rx 115/75)

14 Chest to Bar Pull-ups

Metcon (Distance)

Rest 2min

AMRAP 5min

100m Sled Drag (backwards) (R+&Rx Men Four 45/ Women Two 45 Plates)

Published by: Breanne Feudale in Uncategorized

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