HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

Gymnastics Conditioning
AMRAP 7

R+, 3 Bar Muscle Ups

5 Strict Chest 2 Bar

Rx, 3 Strict Chest 2 Bar

5 Strict Chin 2 Bar

B: Metcon (3 Rounds for reps)

Conditioning
AMRAP 5

Buy-in 500m Run

12 Deadlifts (R+ 185/135, Rx 155/115)

12 Lateral Barbell Burpees

Rest 3min

AMRAP 5

Buy-in 400m Run

9 Deadlifts (R+ 225/155, Rx 165/125)

9 Lateral Barbell Burpees

Rest 3min

AMRAP 5

Buy-in 250m Run

6 Deadlifts (R+ 275/185, Rx 225/155)

6 Lateral Barbell Burpees

C: Metcon (No Measure)

Midline Conditioning
Coaches choose 10min of core work and Calve raises