Workout of the day

HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat – Establish a 4RM

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7

2, 4, 6, 8, 10…

DB Front Squat (R+45/25, Rx 35/15)

DB Renagade Rows

C: Metcon (Time)

400m (4x100m) DB Cross Carry (Switch every 50m)

(R+45/25, Rx 35/15)

HomeGrown CrossFit - CrossFit

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A: Metcon (10 Rounds for reps)

EMOM 10

3-5 Strict Pullups + 5-7 Kipping Pullups

B: Hang Snatch

7x (2 Hang Sq Snatch + 2 Sq Snatch)

*Start at 60% and work up

C: Metcon (Time)

21-15-9

Power Clean (R+135/95, Rx 115/75)

Toes to Bar

HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat – Establish a 10RM (more…)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

(more…)

HomeGrown CrossFit - CrossFit

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A: Overhead Squat

(more…)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Accumulate 2:00 in each of the following:

L-Sit

HS Hold (chest to wall)

Hang from Pullup Bar

B: Metcon (5 Rounds for time)

5x 500m Row (1:55/2:05 pace)

*Rest 2 minutes between