December 10, 2018 - No Comments!


HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Roll Quads above the knee


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.

Published by: Breanne Feudale in Uncategorized

Leave a Reply

It's not going to be easy, it's going to be worth it.


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]