HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
12 Sit Ups

12 Supermans

6 Burpees

B: Metcon (Weight)

Clean Complex
1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

Every :90 for 9min (6 Rounds)

2 Rep @ 75%+ of 1RM

You can build throughout sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 min
Climb the Ladder

1 Rope Climb

5 Shoulder to Overhead (R+95/65, Rx 75/55)

2/10, 3/15, 4/20, etc.