HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Warm-Up
Thoracic and OH mobility

B: Overhead Squat

Build to a 1RM

C: Metcon (3 Rounds for reps)

In Teams of 2
Part #1

In a 7:00 Window: 100/70 Cals Row/Bike

Time Remaining - Max OHS (R+95/65, Rx 75/55)

Rest 2:00

Part #2

In a 6:00 Window: 75/50 Cals Row/Bike

Time Remaining - Max Hang Squat Cleans (R+115/75, Rx 95/65)

Rest 2:00

Part #3

In a 5:00 Window: 50/30 Cals Row/Bike

Time Remaining - Max Thrusters (R+135/95, Rx 115/75)

*one person works at a time.

*total reps from each part.