HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (Weight)

Barbell Cycling
On the 2:00 x 5 Rounds

3 Power Clean and Jerks

2 Thrusters

1 Squat Snatch

*Complex does not need to be completed unbroken.

*build up in wt

Note: Record heaviest complex weight

C: Metcon (3 Rounds for reps)

Part #1 – In a 10:00 Window:

Run 1 Mile

Time Remaining, Max Power Clean and Jerks (R+135/95, Rx 115/75)

— Rest 3:00 —

Part #2 – In a 7:00 Window:

Run 800 Meters

Time Remaining, Max Power Snatches (R+115/75, Rx 95/65)

— Rest 3:00 —

Part #3 – In a 4:00 Window:

Run 400 Meters

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