HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Minutes

Rower or Bike

B: Metcon (Weight)

6 Sets
5 T&G Power Cleans

into

6 Front Rack Alt Reverse Step Lunges

*Increase weight every 2 sets

C: Metcon (Time)

For Time
10-1

Strict Pull Ups

Strict Ring Dips

*Optional - Complete with a weighted vest

D: Metcon (No Measure)

3×20 GHD Sit Ups or Abmat sit up

Rest as needed

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 KB Goblet Squats

100′ Bear crawl

B: Front Squat (Pause Front Squat)

Build to a Heavy Triple

C: Metcon (Time)

For Time
EMOM until completion

12/10 Calorie Row

Max Burpee Box Jumps(R+24/20, Rx20/16) in remaining time

Continue until 200 total Burpee Box Jumps are completed

*Alternate minutes with a partner

TIME CAP : 30 MIN

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Reps)

AMRAP 4 Minutes
Run 250m

Max Rep Wallballs

B: Push Press

5X3

C: Metcon (Time)

For Time
40 Power Clean and Push Jerks (R+135/95, Rx 115/75)

then

*Share the work with a partner and switch anytime.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Empty Bar OHS w/ :02 Pause in bottom

10 Supermans w/ :02 Pause at the top

10 HR Push Ups

B: Metcon (Weight)

EMOM 15 min
1 Snatch Pull + Snatch

Start at 70% and build

C: Metcon (Time)

3 Rounds
Row 1000m

20 Bar Muscle Ups (SUB C2B pull ups)

Accumulate 2min in an L-Sit b/t boxes

*Share the work with a partner and switch anytime.

HomeGrown CrossFit - CrossFit

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A. : Metcon (AMRAP - Reps)

In Teams of 3

AMRAP 6 MIN

Max Reps Power Snatch (R+135/95, Rx115/75)

Rest 2 min

AMRAP 6 MIN

Max Reps Power Clean (R+155/105, Rx125/85)

Rest 2 min

AMRAP 6 MIN

*OTM every team member must do 5 Burpees. Only one person works at the time for the pull ups.

Rest 5 min ... Then ...

10 Min ladder... Solo

10 KB Swings (R+ 53/35, Rx 44/26)

10 Push ups

15 KB Swings (R+ 53/35, Rx 44/26)

15 Push ups

20..20..25..25..and so on...

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3min Max Reps Alt one arm KB Swings

*switch as needed and really focus on that hip drive

C: Metcon (Weight)

Wt. Ring Rows 5x5

*work up to something heavy

C: Metcon (No Measure)

Not for time
4 Rounds

10 Body Weight Bench Press

20 GHD Sit Ups or Ab mat sit ups

*Rest as needed

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
Row 400m

20 Supermans

20 hollow rocks

B: Deadlift

5×5

Add or subtract weight as needed

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 3:00 x 3

Rest 2:00

6 Push Jerk (R+145/100, Rx120/80)

6 Strict pull ups

12/8 Calories on Rower or Bike

* Continue each round where you left off

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB alt renegade rows (5/side)

10 DB bent over rows neutral grip (5/side)

10 Alt DB Step Reverse Lunges (5/side)

B: Squat Clean and Jerk

10 Round EMOM of 1 rep @ 80% Squat Clean and Jerk

C: Metcon (Time)

50/40 Calorie Row or Bike

Straight into

10-8-6-4-2

Squat Snatch (R+115/75, Rx 95/65)

Box Jump (R+30/24,Rx24/20)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 Air Squats w/ :01 pause

20 Banded Good Mornings

B: Back Squat

6×2 (Start around 85%)

Rest as needed

C: Metcon (Time)

40-30-20-10

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

Deadlifts (R+135/95, Rx 115/75)

*Please DO NOT break form with Deadlifts due to light weigh.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
100m Run

10 Empty Bar OHS

B: Squat Snatch

7×1 @ 85-90%

Rest as needed

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 Minutes

100′ DB Farmer Carry (R+100/80, Rx 70/50)

30 Strict HSPU

30 Toes to Bar

*100ft is from wall ball wall to pull up bar and back