Workout of the day

HomeGrown CrossFit - CrossFit

Back Squat

Back squat 5×3

*Stay in the 80-90% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min

45 Double Unders

15 DB Snatches (Left Arm)

15 DB Snatches (Right Arm) (R+55/35, Rx 45/25)

15 Toes to Bar

Rest 3min

Metcon (AMRAP - Rounds and Reps)

AMRAP 9min

5 Triple Unders

5 DB Turkish Get ups (Left Arm)

5 DB Turkish Get ups (Right Arm) (R+55/35, Rx 45/25)

5 Strict Toes to Bar

*Scale 5 triple unders for 45 DU and strict T2B for strict knee2Elbows

HomeGrown CrossFit - CrossFit

A: Squat Snatch

Snatch – Work up to a heavy single, then 3×1 @ 80%

B: Metcon (Time)

15 Hang Power Cleans (R+135/95, Rx 115/75)

8 Ring Muscle Ups

25 Shoulder to OH

8 Ring Muscle Ups

15 Hang Power Cleans

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

Run 1 mile

Row 2000m

HomeGrown CrossFit - CrossFit

A: Metcon (Weight)

E4MOM for 7 Rounds

*Start at 50% of 1RM Front Squat. Work up if possible.

*Record FS wt.

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 GHD Hip Extension

10 GHD Glute Ham Raise

7-10 Strict HSPU or HSPU Progressions

B: Metcon (5 Rounds for reps)

E3MOM for 5 Rounds

10-15 Box Jump Overs (R+24/20, Rx20/16″)

20 Alt DB Renegade Rows (R+45/25, Rx 35/15)

20/15 Calorie Row or Bike

*perform in any order

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

1 Round

50 Band Pulls

50 Hollow Rocks

50 Arch Ups

15 Strict Ball Ups

B: Push Press

5x (3 Push Press + 2 Push Jerks)

*Start at 70% of 1RM Push Press

*Max Reps Push Jerks on final set

C: Metcon (Calories)

As a team of 2. In any order, one person works at a time, break up work as needed:

AMRAP 5min

Max Calorie Row/Bike

Metcon (AMRAP - Rounds and Reps)

Rest 2min

AMRAP 5min

14 Shoulder to OH (R+135/95, Rx 115/75)

14 Chest to Bar Pull-ups

Metcon (Distance)

Rest 2min

AMRAP 5min

100m Sled Drag (backwards) (R+&Rx Men Four 45/ Women Two 45 Plates)