Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (7 Rounds for reps)

EMOM 28

1- 5 Backsquats @ BW

2- 10-15 Burpees

3- 100-250m Run

4- Rest

*Record reps each round and wt in notes

B: Metcon (Time)

3 Rounds

15 Toes to Bar

15 KB Swings (R+53/35, Rx44/26)

45 Double Unders

HomeGrown CrossFit - CrossFit

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A: Hang Snatch

5x (1 Hang Sq Snatch + 2 Sq Snatch)

*Start at 60% and work up

B: Metcon (Time)

3 Rounds

25 Calorie Assault Bike or Rower

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

25 Push Press (R+95/65, Rx 75/55)

HomeGrown CrossFit - CrossFit

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A: “The Fineman 51” (Time)

As a team of 2 AMRAP 25min. One person works at a time. Split work as needed.

51 Burpees Over Partner

51 Double Unders

51 Pullups

51 Double Unders

51 Toes to Bar

51 Double Unders

51 Front Squats (R+75/55, Rx 65/45)

51 Double Unders

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

51 Double Unders

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Accumulate 3:00 in each of the following:

HS Hold

Hang from pullup bar

L-Sit/Tuck Hold

B: Metcon (8 Rounds for reps)

E4MOM x 8

6 OH squats (R+135/95, Rx 115/75)

12 KB Swings (R+70/53, Rx 53/44)

250m Run

*Add 1 Squat and 2 KB Swings each round if possible

HomeGrown CrossFit - CrossFit

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A1: Clean

Sq Clean 10×1

*Start at 60% and work up

A2: Metcon (No Measure)

5x (3-5 Strict C2B+ 3-5 Kipping C2B Pullups) work on butterfly or use bands if needed

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7

7 Thrusters (R+115/75, Rx 95/65)

7 Burpees Over Bar

7 V-ups

HomeGrown CrossFit - CrossFit

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A1: Split Jerk

Split Jerks 10×1

*Start at 60% and work up

A2: Metcon (No Measure)

A2) Strict HSPU 5x 5-7

B: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Shoulder to OH (R+115/75, Rx 95/65)

1-2-3-4-5-6-7-8-9-10 Toes to Bar