HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Skill Conditioning
On the 2:00 x 5 Sets:

50' Handstand Walk Practice or 5 wall walks

3 Hang Power Cleans

*Aim is to build to a heavy triple over the five rounds.

Record heaviest triple

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
12/9 Cal Row Bike Ski

12 Deadlifts (R+155/105, Rx125/85)

9 Hang Power Cleans

9 Strict HSPU or DB Press