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.

Strength (Barbell/Weights/KB/DB/Plate/Household Object)

10 Sets of:

30s Pronated Bicep Curls

30s Rest

MetCon (Barbell/Weights/KB/DB/Plate/Household Object)

30 Rounds For Time of:

Option #1 – Barbell + Weights

3 Deadlifts

2 Power Cleans

1 Push Jerk

Option #2 – Empty Barbell

5 Deadlifts

4 Muscle/Power Cleans

3 Push/Strict Press

Option #3 – Dumbbell/Kettlebell/Household Object

5 SA Suitcase Deadlift

4 SA Muscle/Power Cleans

3 SA Push/Strict Press

(Switch Arms Every Round)

Option #4 – Plate

8 Deadlifts

8 GR2OH