HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
500m Row, Bike, Ski

40 Double Unders (80 Singles)

50' Handstand Walk (5 Wall Walks)

B: Shoulder Press (4X3)

4 Sets of 3

Repeat from last week. Aim to beat our last heavy.

C: Metcon (3 Rounds for reps)

Part 1

AMRAP 5:

Buy-In: 50 Wall Balls (R+20/14, Rx 16/12)

AMRAP in Time Remaining:

12 Deadlifts (R+185/135, Rx155/115)

12 Barbell Facing Burpees

Rest 3min

Part 2

AMRAP 5:

Buy-In: 35 Wall Balls

AMRAP in Time Remaining:

9 Deadlifts (R+ 225/155, Rx 165/125)

9 Barbell Facing Burpees

Rest 3min

Part 3

AMRAP 5:

Buy-In: 20 Wall Balls

AMRAP in Time Remaining:

6 Deadlifts (R+ 275/185, Rx 225/155)

6 Barbell Facing Burpees

*The DL wt should be something you can do in 1-3 sets. Just because you can do the wt doesn't mean you should do the wt. These are 5 min AMRAP you should be moving. Get After It!!!