HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

6 Frog Hops

6 Inchworms

6 KB DB Alt Snatches (light weight)

12 Alt Reverse Lunges (6 Each Side) (light weight)

B: Metcon (Time)

Cap 22 Min
30-20-10:

DB Alt Power Snatches

Push-ups

Directly Into…

10-20-30:

DB Alt Hang Clean and Jerks

Burpees

*** Suggested wt ***

Barbell (R+75/55, Rx 65/45)

One Db (R+50/35, Rx 40/25)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
1 Curl + 1 Strict Press (left arm, then right)

1 Curl + 2 Strict Presses (left arm, then right)

1 Curl + 3 Strict Presses (left arm, then right)

Continue to add (1) strict press.