HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds :30s each
:30s Hollow Rocks or holds

:30s Air Sq

:30s Side Plank (:15s Each side)

:30s Hand Release push ups

B: Hang Power Clean

Every :60s x 5 Sets

3 Reps, Building Across

*if you dont have extra wt. to build work on technique

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
1 Round of "Strict Cindy"

1 BB KB DB Power Clean and Jerk

1 Round of "Strict Cindy"

2 Power Clean and Jerk

1 Round of "Strict Cindy"

3 Power Clean and Jerk

...

Add (1) Power Clean and Jerk Per Round

Score = Total Reps Completed

Cindy = 5 pull ups or BB KB DB Rows, 10 Push ups, 15 Squats

*** Suggested wt ***

Barbell (R+155/105, Rx125/85)

Double DB (R+50/35, Rx 40/25)

DD: Metcon (No Measure)

5 Rounds
8 Tempo DB Floor Press (:5s Down)

8 Tempo Leg lifts (:5s Down)