June 14, 2018 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

:15 Hollow Hold

:15 Arch Hold

15 Hollow to Arch Swings on Bar

1-Arm DB Split Jerks 6-8 each side

1-Arm Ring Row 6-8 each side

B: Metcon (No Measure)

E2MOM x 5

:30 Second HS Hold + 1-2 Strict HSPU + 3-5 Kipping HSPU

C: Metcon (Calories)

2x 3:00 on/3:00 off

Max Calorie Assault Bike or Row

*Score is total calories


10 minutes recovery pace

Published by: Breanne Feudale in Uncategorized

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