August 11, 2019 - No Comments!

8/12/2019

HomeGrown CrossFit - CrossFit

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A: Back Squat (Stamina)

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 68% of Back Squat

This is our final increase in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

B: Metcon (4 Rounds for reps)

AMRAP 3:00

21/15 Calorie Row or Bike

21 Lateral Burpees over bar

Max Overhead Squats (R+75/55, Rx 65/45)

Rest 3:00

AMRAP 3:00

18/13 Calorie Row or Bike

18 Lateral Burpees over bar

Max Overhead Squats (R+95/65, Rx 75/55)

Rest 3:00

AMRAP 3:00

15/11 Calorie Row or Bike

15 Lateral Burpees over bar

Max Overhead Squats (R+115/75, Rx 95/65)

Rest 3:00

AMRAP 3:00

12/9 Calorie Row or Bike

12 Lateral Burpees over bar

Max Overhead Squats (R+135/95, Rx 115/75)

Published by: Breanne Feudale in Uncategorized

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