HomeGrown CrossFit - CrossFit

A: Metcon (Time)

Complete 25 reps of the following movements. At the top of ever min stop what you are doing and sprint 100m. When you get back from the run continue where you left off. Start with 100m sprint.

25 Strict Chin ups

25 Burpees

25 DB step ups (R+20/16", Rx16/12″) (25 each leg)(R+45/25, Rx 35/15)

25 V-ups

25 Burpees

25- DB Man Makers (Push up, row R, row L, sq clean thruster)

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2…

*1 person working at a time, break it up however you like.

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds with a partner

10 single leg hip bridge (10 each side)

10 partner leg raise/throw

10 Ring Row (Partner will place extra wt (plates) on chest if needed)

B: Metcon (Time)

1 Mile Run

1 Mile Run

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2. One person works at a time and split up work as needed. Together complete at total of 15FS, 12PC, 9S2OH, etc...

AMRAP 9min

15 Front Squats (R+185/125, Rx155/105)

12 Power Cleans

9 Shoulder to OH

Rest 3min

Metcon (AMRAP - Rounds and Reps)

AMRAP 6min

12 Front Squats (R+155/105, Rx125/85)

9 Power Cleans

6 Shoulder to OH

Rest 2min

Metcon (Time)

AMRAP 3min

9 Front Squats (R+125/85, Rx115/65)

6 Power Cleans

3 Shoulder to OH

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2 together complete 8, 6, and 4 rounds of the following. Alternate rounds so partner A will complete Round 1, partner B rest, then partner B completes Round 2 and partner A rest...etc.

4 Rounds of:

3 Snatch (R+155/105, Rx125/85)

10 Box Jumps

*Alternate rounds.

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

2 Rounds For Quality:

50 Hollow Rocks

50 Arch Ups

15 Snatch Grip Pendlay Rows

B: Back Squat

Back squat 5×3

*Stay in the 75-85% range

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

3, 6, 9, 12, 15...

Thruster (R+115/75, Rx 95/65)

1, 2, 3, 4, 5...

Muscle Ups (SUB 1 pull up + 1 Dip, 2pull ups +2 Dips, 3 Pull-ups + 3 Dips...)

HomeGrown CrossFit - CrossFit

A: Clean Pull

Clean Pulls 7×3

*80, 85, 90, 95, 100, 105, 110% of 1RM Clean

Hang Clean

Hang Sq Clean 5×2

*Start at 70% and work up

Clean

Sq Clean 3×1

*Stay in the 80-100+% range

B: Metcon (4 Rounds for time)

E3MOM x 4

40 Double Unders (SUB 80 Singles +20 Attempts of DU)

25/20 Calorie Row/Bike

10 Burpees

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2…

3 Rounds of:

AMRAP 2min

Max Calorie Row or Bike

Max Reps Burpees

*Work at same time, switch as needed

Rest 2min

Metcon (AMRAP - Rounds and Reps)

AMRAP 2min

Max Double Unders

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

*Work at same time, switch as needed

Rest 2min

Metcon (AMRAP - Rounds and Reps)

AMRAP 2min

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

Max Reps Hanging Knee/Straight Leg Raise or Toes to Bar

*Work at same time, switch as needed

HomeGrown CrossFit - CrossFit

A: Overhead Squat

OH Squat 10-8-6-4-2

*build up in wt 75%, 80%, 85%, 90%, 95%

B: Metcon (Time)

3 Rounds

400m Run

12 Hang Power Snatch (R+135/95, Rx 115/75)

12 Chest to Bar Pull-ups

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds with a partner

10 single leg hip bridge (10 each side)

10 partner leg raise/throw

10 Ring Row (Partner will place extra wt (plates) on chest if needed)

B: Metcon (Time)

3 Rounds

25 Cal Row/Bike

1min Front Rack Barbell Hold (R+165/110, Rx145/85)

25 Cal Row/Bike

1min L-Sit Hold B/T Boxes

25 Cal Row/Bike

1min Barbell Hold Over Hard