HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Roll Quads above the knee

Then

1 Steady Round

1000m Run

15 up dog down dog

30 Alternating Jumping Lunges

B: Metcon (Weight)

Barbell Complex
Keep going up in the follow complex until failure. Bar can not touch the ground in the middle of the complex.

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

C: Metcon (AMRAP - Rounds)

Every 3 Minutes Until Failure

*30 Minute Cap

400m Run

R+10, Rx 6, Scaled 4 Strict Handstand Push Ups*

Add 2 HSPU Per Round

*If you’re a strict HSPU super beast, add a slight deficit.