CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

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

Lift (Barbell/Weights/Broomstick/Hockey Stick)

EMOTM 10 Minutes of:

► Barbell + Weights: Clean Pull + Hang Power Clean + Hang Squat Clean + Split Jerk (2)

► Empty Barbell: Clean Pull (2) + Hang Power Clean + Hang Squat Clean (2) + Split Jerk (2)

► Broomstick/Hockey Stick: Clean Pull (2) + Hang Power Clean + Hang Squat Clean (3) + Split Jerk (3)

MetCon (Plate/Pullup Setup/DB/KB)

For Time:

50 Plate GR2OH/KB SDHP/SA DB Cleans

50 Lateral Jumps

10 Rounds of:

8 Pullups (View Videos Below)

8 Pushups

50 Lateral Jumps

50 Plate GR2OH/KB SDHP/SA DB Cleans (Switch Every 5 Reps)

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