HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
:20 Sec L-Sit b/t boxes

:30 Sec Wall-Facing Handstand Hold

:40 Double DB/KB Static Squat

B: Overhead Squat (Pausing)

5 Sets of 1

*10 Second Pause in Bottom

*build up

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
16 Overhead Squats (R+95/65, Rx 75/55)

16 Box Jumps (R+24/20, Rx20/16)

16 Front Rack Reverse Step Lunges

16 Box Jumps

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

20 Wall Walks

*10min time Cap

B: Metcon (No Measure)

4 Rounds For Quality:
10 Ring Rows

:10-:20 Second Ring Support Hold at the top of the ring row

C: Metcon (Time)

3 Rounds
1600m Run, Row, Bike or Ski

800m Run, Row, Bike or Ski

400m Run, Row, Bike or Ski

20 Burpees

* Choose 3 different ways to complete the meters (Ex: Run 1600m, Bike 800m, Row 400m)

*40 min time cap

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 Banded Pull-Aparts

:30 Second Hollow Hold

100m Single Kettlebell Farmers Carry (change at 50m)

B: Metcon (Weight)

Barbell Complex
On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

*build wt

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
3 Power Cleans (R+135/95, Rx 115/75)

3 Front Squats

3 Push Jerks

15 Toes to Bar

HomeGrown CrossFit - CrossFit

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A. : Metcon (AMRAP - Rounds and Reps)

Teams of 2

With a 35 minutes running clock:

30-20-10 Front Squats (R+155/105,Rx135/95)

60-40-20 Box Jumps (R+24/20,Rx20/16)

30-20-10 Power Cleans (R+155/105,Rx135/95)

60-40-20 Push ups

-Then-

AMRAP in the remaining time:

50 Deadlifts (R+155/105,Rx135/95)

30 Sit ups

400 m Run

*One person working at the time.

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In teams of 2. Split work as needed
AMRAP 8:

24 Calorie Row Bike Ski

24 Kettlebell Swings (R+53/35, Rx44/26)

24 Thrusters (R+75/55, Rx 65/45)

AMRAP 8:

8 Calorie Row Bike Ski

8 Kettlebell Swings

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

HomeGrown CrossFit - CrossFit

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A: Overhead Squat

On the Minute x 10:

Minutes 1-5 - 1 Pausing OHS + 1 OHS (3 Seconds in bottom)

Minutes 6-10 - 1 OHS

Record heaviest 1rep OHS

B: Metcon (Time)

5 Rounds, resting 1:00 between:

15/12 Calorie Row Bike Ski

9 Overhead Squats (R+95/65, Rx 75/55)

3 Bar Muscle-Ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Row Bike or Ski

Not for time:

4 Rounds:

30 Calorie, Light

15 Calorie, Hard

B: Metcon (Time)

Team of 2
12 Rounds together For Time:

12 Alt DB Snatches (R+50/35, Rx 40/25)

12 Lateral Burpees Over DB

12 x 10m Shuttle Run

*Switch After each movement.

EX: partner A 12 DB snatches, partner B 12 Burpees, partner A 12 shuttle runs etc.

HomeGrown CrossFit - CrossFit

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A: Back Squat (Pausing)

On the 1:30 x 6 Sets:

1 Pausing Back Squat (3 Seconds in bottom)

1 Back Squat

*build wt. if possible

Record heaviest set

B: Metcon (Time)

3 Round
400m Run

20 Single DB Box Step-Ups (R+50/35, Rx 40/25), (R+24/20, Rx20/16)

10 Squat Cleans (R+135/95, Rx 115/75)

HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

Teams of 3

For Time:

100/75 Cal Row/Bike/Ski

100 Box jump overs (R+24/20, Rx20/16)

100 Power Snatches (R+95/65, Rx75/55)

100 Thrusters (R+95/65, Rx75/55)

100 Chest to Bar

100 Thrusters

100 Power Snatches

100 Box jump overs

100/75 Cal Row/Bike/Ski

*One person works at the time

CAP: 40 min

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Every 4 min for 3 Rounds

50' DB Walking Lunges

*build wt each round

B: Metcon (No Measure)

On the Minute x 20 (5 Rounds):

Minute 1 - 50 Double-Unders

Minute 2 - 25 AbMat Sit-Ups

Minute 3 - Max Cal Row Bike Ski

Minute 4 - Rest