CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL Links on our Facebook Members (The Herd of 431) page.

Lift (Broomstick/Hockey Stick/Barbell/Weights)

EMOTM 12 Minutes of:

►Broomstick/Hockey Stick: 3 Power Cleans + 5 Jerks*

►Empty Barbell: Power Clean + 5 Jerks*

►Barbell + Weights: Power Clean + 3 Jerks*

*Jerks = Split OR Push*

MetCon (Barbell/Plate/DB/KB/Household Object/Pullup Setup)

10 Minute AMRAP of:

4 Pullups (VIEW VIDEOS BELOW)

8 Upright Rows

12 Bicep Curls

*More Pullup Variations Offered In Tomorrows DEMO Video*

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