HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Rounds
:20s Spiderman

:10s Mt Climbers

Then

8 Rounds

:20s Single Unders, or Jumping Jacks

:10s Air Squats

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
(Goal 8-12 rounds)

10 Burpees

25 Double Unders (Subs - 40 Single Unders, 25 Double Taps, or 50 Line Hops

C: Metcon (AMRAP - Reps)

AMRAP 6
Max Reps Strict Presses

On the Minute: 10 Sit-Ups

*Within the 6min window, complete as many strict presses as possible

*You can use one DB or KB and alternate hands as you see fit, but recommend changing every 5-10 reps

*You can also use two DB or BB but should be light enough that you can do 10+ reps unbroken

*The sit-ups will be at the (0-1-2-3-4-5) min mark