HomeGrown CrossFit - CrossFit
A. : Warm-up (No Measure)
Warm up
8 Min AMRAP
20 Sit-ups
10 Squats
5 Inch worms
B. : Metcon (No Measure)
0:00 - 5:00
500 m Run (sub 35 tuck jumps or 300 Single Unders)
30 DB/BB/KB Power Cleans
5:00 - 10:00
500 m Run
30 American KBS (DB or Plate)
10:00-15:00
100 Knee across mountain climbers
50 DB/BB/ KB Front Squats
15:00-20:00
100 Knee across mountain climbers
50 DB/BB/ KB Push Jerks
C. : Metcon (No Measure)
EMOM x 10
50 Russian Twist
50 Flutter kicks