HomeGrown CrossFit - CrossFit

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A: Deadlift

Build to a Heavy Set of the following;

9 reps, 7 Reps, 5 Reps, 3 Reps

Unbroken sets (TnG)

Record 3 reps

B: Metcon (3 Rounds for reps)

Conditioning
AMRAP 5

Buy-In 100 DU( Scaled 200 Singles)

12 Power Cleans (R+115/75, Rx 95/65)

4 Burpees Box Jump Overs (R+ 24/20, Rx 20/12)

Rest 3 min

AMRAP 5

Buy-In 100 DU/200 Singles

8 Power Cleans (R+135/95, Rx 115/75)

4 Burpees Box Jump Overs

Rest 3 min

AMRAP 5

Buy-In 100 DU/200 Singles

4 Power Cleans (R+155/105, Rx 135/95)

4 Burpees Box Jump Overs