Workout of the day

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)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

coaches warm-up

B: Squat Clean

EMOM for 12 Minutes

1 Rep at 70-80%

C: Metcon (3 Rounds for reps)

Every 5:00 for 15:00

Row 750/600m

30 KB Swing (R+53/35, Rx44/26)

Max Box Jump Over (R+30/24,Rx24/20) in remaining time

(Score is total Box Jump Overs)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Row 1000m

10 Bent Over Barbell Row

10 Good mornings

B: Deadlift

4×4@70-80% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 Minutes

Climb the Ladder

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

1 Bar Muscle Up

4/2, 6/3, 8/4, etc…