HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds

10 Snatch Grip Pendlay Rows

20 Hollow to Arch Swings

10 GHD Hip Extensions

10 Glute Ham Raise

B: Thruster

Thruster 5×3

*Start at 70% and work up to a heavy 3

C: Metcon (Time)

4 Rounds

10 Deadlifts (R+ 250/165, Rx 205/135)

20 Med Ball Sq Cleans (R+20/14, Rx 16/12)

3-5 Strict + 7-10 Kipping HSPU