July 11, 2018 - No Comments!

7.11.2018

HomeGrown CrossFit - CrossFit

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A: Metcon (3 Rounds for reps)

Conditioning
1) AMRAP 10

20/15 Cal Row

20 Burpees over the Rower/Bar

20 KBS (R+53/35, Rx44/26)

3 Minute Rest

2) AMRAP 10

12 DB Single Arm Deadlift (R+50/35, Rx 35/20) (6 each arm)

8 DB Single Arm Hang Power Clean (R+50/35, Rx35/20) (4 each arm)

6 DB Single Arm Push Jerk (R+50/35, Rx35/20) (3 each arm)

(Ideally same DB weight for all movements)

3 Minute Rest

3) AMRAP 10

5 Strict Pull ups

10 Push Ups

40 Back step lunges

B: Metcon (No Measure)

Midline Conditioning
Coaches choose core work and Calve raises

Published by: Breanne Feudale in Uncategorized

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