Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

EMOM for 8min
Even Rounds 20 Russian KBS

Odd Rounds 6 S-Arm KBS (6 each arm)

B: Squat Clean

4×5 @75-80%

C: Metcon (5 Rounds for time)

Interval
For Time

5 Rounds

60 Double Unders

15 DB Devil Press (R+50/35, Rx 40/25)

Rest 1min

*Try all set UNBROKEN

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
30 Mt Climbers

20 Sit Ups

10 Good mornings (empty bar)

5 Muscle Snatch

B: Metcon (4 Rounds for weight)

Snatch Complex
1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

Every 2:00 for 8min (4 Rounds)

3 Reps @ 70%+ of 1RM

You can build throughout sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min
15 Toes to Bar

10 Power Clean (R+135/95, Rx 115/75)

5 Bar Muscle Ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

coaches warm up

B: Push Jerk

5×3 @ 85-90%

C: Metcon (Time)

Interval
For Time

10 Rounds

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

1 Legless Rope Climb

Rest :30

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Strict Pull Ups

Row 15 Calories

B: Power Clean

4x3 @ 85-90%

Drop and Reset

C: Metcon (3 Rounds for time)

Interval
Every 5min for 15min (3 Rounds)

9 Strict C2B pull-ups

18 Power Snatch (R+75/55, Rx 65/45)

27/21 Cals on Bike or Row

Rest Remainder

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
20 Supermans

10 Light Goblet Pause Squats

B: Back Squat

5×5 @ 90% 5RM

C: Metcon (Time)

100′ Handstand Walk (5 wall walks)

400m Run

40 Box Jumps (R+24'/20'Rx20'/16')

80′ Handstand Walk (4 wall walks)

300m Run

30 Box Jumps

60′ Handstand Walk (3 wall walks)

200m Run

20 Box Jumps

40′ Handstand Walk (2 wall walks)

100m Run

10m Box Jumps

20′ Handstand Walk (1 wall walks)

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In Teams of two one person works at a time. Split work as needed.

For Time

100m DB Walking Lunges (R+50/35, Rx 40/25)

90 Double Unders

80 Sit Ups

70 Burpee Box Overs (R+30/24,Rx24/20)

60 DB S-Leg DL w/ one DB

50 DB Man Markers

40 DB Thrusters

30 Strict T2B

20 DB Turkish Getups w/one DB

10 Ring Skin the cat

* For the TGU and Skin the cat these two movements need to be slow and controlled.