Workout of the day

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

HomeGrown CrossFit - CrossFit

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A: Metcon (4 Rounds for reps)

Optional wear a 20/14# weight vest

On the 3:00 x 4 Rounds:

2 Rope Climbs (Sub Rope K2E)

15 Kettlebell Swings (R+70/53, Rx 53/44)

Time remaining - Max Strict HSPU

B: Metcon (Time)

250m Run

27 Supine Bar Rows

27 Burpees

27 Calorie Row Bike Ski

250m Run

21 Supine Bar Rows

21 Burpees

21 Calorie Row Bike Ski

250m Run

15 Supine Bar Rows

15 Burpees

15 Calorie Row Bike Ski