HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

20 Wall Walks

*10min time Cap

B: Metcon (No Measure)

4 Rounds For Quality:
10 Ring Rows

:10-:20 Second Ring Support Hold at the top of the ring row

C: Metcon (Time)

3 Rounds
1600m Run, Row, Bike or Ski

800m Run, Row, Bike or Ski

400m Run, Row, Bike or Ski

20 Burpees

* Choose 3 different ways to complete the meters (Ex: Run 1600m, Bike 800m, Row 400m)

*40 min time cap

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 Banded Pull-Aparts

:30 Second Hollow Hold

100m Single Kettlebell Farmers Carry (change at 50m)

B: Metcon (Weight)

Barbell Complex
On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

*build wt

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
3 Power Cleans (R+135/95, Rx 115/75)

3 Front Squats

3 Push Jerks

15 Toes to Bar