Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Single Leg DB/KB DL (5/side)

20 Single Arm Bench DB Rows (10/side)

Run 100m

B: Metcon (Time)

For Time
4 Rounds

20/16 Calorie Row

12 Jumping Squats w/ (R+95/65, Rx 75/55)Barbell on back

Rest 2:00

C: Metcon (No Measure)

3 Rounds
3-2-1

Strict Muscle Ups (SUB Strict Wt Pull up or pull ups)

50′-40′-30′

Handstand Walk (SUB 5-4-3 wall walks)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches warm up

B: 1RM Snatch Complex

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

C: Metcon (3 Rounds for reps)

Interval
For Total Reps

3 Rounds

AMRAP :90

Max Rep Alt Pistols

Rest :60

AMRAP :90

Max Rep Lateral Bar Burpees

Rest :60

*burpees can be over a BB or hurdle

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
5 Strict Pull Ups

10 Strict Toes to Bar

15 Air Squats

B: Metcon (Time)

5 Rounds For Time
2 Legless Rope Climbs

15 Ab Mat Sit Ups

15 Pendlay Rows (R+95/65, Rx 75/55)

C: Metcon (Distance)

AMRAP 15 Minutes
Max Distance on C2 or Bike

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Banded pass through

10 Banded pull apart (palms down)

10 Banded pull apart (palms up)

B: Clean Complex (Find your 1RM Clean Complex)

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

C: Metcon (AMRAP - Rounds and Reps)

Interval
Every 3 Minutes Until Failure

*30 Minute Cap

400m Run

R+ start 10 Strict Handstand Push Ups, Rx stat 8, scaled 6

Add 2 HSPU Per Round

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In teams of 4

1-10 ladder of DB Thrusters and KBS

P1 does 1 KBS

P2 does 1 DBT

P3 does 1 KBS

P4 does 1 DBT

Only one person can work at a time and the wt must never be placed down or the team will have to start at rep 1 (beginning). Then:

P1 does 2 KBS

P2 does 2 DBT

P3 does 2 KBS

P4 does 2 DBT

continue until team reaches 10 reps.

Then if you were KBS you switch to DBT and if you were DBT switch to KBS and perform the WOD again.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

EMOM for 8min
Even Rounds 20 Russian KBS

Odd Rounds 6 S-Arm KBS (6 each arm)

B: Squat Clean

4×5 @75-80%

C: Metcon (5 Rounds for time)

Interval
For Time

5 Rounds

60 Double Unders

15 DB Devil Press (R+50/35, Rx 40/25)

Rest 1min

*Try all set UNBROKEN