Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (3 Rounds for reps)

AMRAP 4:00 x 3

Rest 2:00

45/35 Calorie Row

Max Rep Push Ups in remaining time

(*Score is total Push Ups)

B: Deadlift (5x3)

@70-80% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 9 Minutes

9 Thrusters (R+135/95, Rx 115/75)

12 Toes to Bar

15/9 Cals on Rower or Bike

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
250m Run

12 HS Shoulder Taps or 24 Floor Shoulder taps

3 Strict Ring Dips

B: Metcon (Weight)

Power Clean to Push Jerk
Touch and Go

5×5

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes

5 DB Hang Power Cleans (R+60/40, Rx 50/30)

10 Ring Dips

250m Run

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2

For Time:

Buy in : 1 mile Run (Together)

5 Rounds (each)*

20 Cal Bike/Row

50 Air Squats

30 Push ups

Cash out: 1 mile Run (Together)

*One Person working at the Time

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Every 2:00 for 12:00

50′ HS Walk or 5 wall walks

*Complete each length as fast as possible

B: Power Snatch

5x5 T&G

C: Metcon (Time)

3 Rounds

400m Run

20 Strict HSPU

20 V-ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB strict press

10 DB bicep curls

10 DB bench single arm rows (10 each arm)

B: Metcon (Time)

Death by Chest to Bar

Minute 1 – 2 CTB

Minute 2 – 4 CTB

Minute 3 – 6 CTB

Etc…

C: Metcon (Time)

with a Partner 20 Rounds together

10/7 Calories on Row or Bike

10 Wallballs (R+20/14, Rx 16/12)

5 Ring Dips

*Alternate full rounds with a partner

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 Minute Row or Bike

B: Back Squat

5×3 @80%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Minutes

Run 250m

20 Push Ups

20 Sumo DLHP (R+75/55, Rx 65/45)