HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
100m Walk, two dumbbells.

First 25m - left DB Overhead, right DB at Hang.

Second 25m - left DB at Hang, right DB Overhead.

Third 25m - Both DB's in Front Rack position

Fourth 25m - Both DB's Overhead

B: Clean and Jerk (Hang)

On the 1:30 x 7 Sets:

30 Double-Unders

2 Hang Squat Cleans

1 Split Jerk

*build up

Note: Record heaviest complex

C: Metcon (Time)

For Time:

21/15 Calorie Row

500m run

9 T2B

15/12 Calorie Row

250m run

9 T2B

9 Calorie Row

100m run

9 T2B

... Directly into:

21 Hang Clusters (R+135/95, Rx 115/75) (=sq clean thruster)