Workout of the day

HomeGrown CrossFit - CrossFit

A: Back Squat

Tempo Backsquat (53X1) 5×3

*Stay in the 70-80% range

B: Metcon (Time)

21-15-9

DB Man Makers (R+55/35, Rx 45/25)

Toes to Bar

*Man Makers =push up, left arm row, right arm row, sq clean thruster

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

“The Fineman 51”

51 Burpees Over Partner

51 Double Unders

51 Pullups

51 Double Unders

51 Toes to Bar

51 Double Unders

51 Front Squats (R+95/65, Rx 75/55)

51 Double Unders

51 Wallballs

51 Double Unders

HomeGrown CrossFit - CrossFit

A: Metcon (6 Rounds for reps)

E5MOM x 6

10 Deadlift (R+ 225/155, Rx 165/125)

10 HSPU

250m Run

*Increase DL and HSPU by 2 reps each round

B: Metcon (Calories)

5x 1:00 on/1:00 off

Max Calorie Row or Bike

HomeGrown CrossFit - CrossFit

HOILDAY SCHEDULE

Happy Thanksgiving

All classes canceled

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

3 Rounds

10 Alt DB Renegade Rows

15 Hollow Rocks

15 Arch Ups

B1: Bench Press

Bench Press 3×5

work up

B2: Metcon (Weight)

5x 5-7 Strict Weighted C2B Pullups

C: Metcon (Time)

2 Rounds

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

24 Barbell OH Lunges

24 Burpees Over Bar

HomeGrown CrossFit - CrossFit

A: Back Squat

Backsquat 3×5

*Stay in the 75-85% range

B: Metcon (Time)

5 Rounds

250m Run

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

12 Toes to Bar