HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Power Clean Complex
3-position Power Clean (Floor, below knee, above knee) + Split Jerk

20 min (Work/Rest)

Note - Athletes choose weight. Record heaviest complex

B: Metcon (Time)

Conditioning
3 Rounds

10 Clean and Jerks (R+ 135/95, Rx 115/75)

400M Run

C: Metcon (No Measure)

MIdline Conditioning
Not for time

50-40-30-20-10 Abmats

Hip Extensions or Bridges