HomeGrown CrossFit - CrossFit

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A: Metcon (6 Rounds for reps)

Strict Handstand Pushups
6 Sets at 30% of Max Strict HSPU

pick a number and stick with it

*Record total for each round

B: Overhead Squat

5 Sets:

1 Tempo Overhead Squat*

1 Overhead Squat

2 Snatch Balance

*Tempo - 5 sec to find the bottom position. 2 sec pause in bottom.

*start @ 60% OHS and build

Note: Record heaviest set

C: Metcon (3 Rounds for reps)

Part #1

In a 5:00 Window...

100 Double-Under Buy-In (Sub 200 Single Unders)

Time remaining, AMRAP:

12 Overhead Squats (R+95/65, Rx 75/55)

4 Burpee Box Jump Overs (R+24/20, Rx20/16″)

Rest 2:00

Part #2

In a 5:00 Window...

100 Double-Under Buy-In

Time remaining, AMRAP:

8 Overhead Squats (R+115/75, Rx 95/65)

4 Burpee Box Jump Overs

Rest 2:00

Part #3

In a 5:00 Window...

100 Double-Under Buy-In

Time remaining, AMRAP:

4 Overhead Squats (R+125/85, Rx115/75)

4 Burpee Box Jump Overs