HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds For Quality:

10 Ring Push Ups w/ turnout

1:00 Ring Plank

B: Metcon (No Measure)

EMOM 12min

1- 10 Box Jumps Overs (R+24/20, Rx20/16″)

2- 12 Alt Step Lunges

3- 5 Strict Pullups or 10 Ring Rows

C: Overhead Squat

OH Squat 3×5

*Stay in the 70-80% range

D: CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP - Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#